Circuit Class 11/13/17
This is the workout for the Texas Forest Service and TEEX that was performed on 11/13/17 at the Head Quarters location.Warm Up (10 minutes)
Run/Walk/Jog the "imaginary rectangle" ~ dynamic stretch on the short sidesalternating toe touches, lateral lunges, dynamic quad stretch, spiderman
Circuit
1 min at each station ~ 25-30 sec rest1. Overhead Squat - against wall
2. Pull over w/ Roll Up - press plate up
3. Ballast Ball Shake - balance on 1 leg
4. Lateral Med Ball Slams
5. Cross Toe Touch - Balance Trainer
6. Wall Ball Clean & Squat
7. Chops
8. Mountain Climbers
9. Overhead Walk - high port
10. Turkish Get Up - TOP HALF
11. Sumo Squat with Upright Row - cable machine
12. Windshield Wiper - hold plate up
13. Stand & Press - single dumbbell
14. Reverse Crunch
15. Ab Roller
Once each exercise in the circuit has been completed participants may choose their exercises for the remainder of the class time. Usually 2+ additional stations at 1 min work with 25-30 sec rest
Cool Down / Stretch (5-10 minutes)
This workout is intended for a class setting and not designed for a specific individual. Modifications are made on site and as needed. Supervision is provided during the scheduled class times for participants in the wellness program. Please follow sensible exercise practices and seek the advice of a medical or wellness professional if you have not worked out in a while or have other health concerns.
mpeacockcpt94@gmail.com
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