 |
Circuit Class 11/20/17
This is the workout for the Texas Forest Service and TEEX that was performed on 11/20/17 at the Head Quarters location.Warm Up (10 minutes)
Run/Walk/Jog the "imaginary rectangle" ~ dynamic stretch on the short sideslateral lunges, dynamic quad stretch, spiderman, scoops
Circuit
1 min at each station ~ 25-30 sec rest1. Chest Press - single on stability ball, 30 sec on each side
2. Shoulder to Shoulder Press - med ball, stand on Balance Trainer
3. Push Ups (option Close Grip Chest Press, feet up)
4. Shoulder Press - kneeling, dumbbell
5. Chest Fly - from back bridge
6. Dolphin - body weight tricep extension
7. Shoulder Press - bands
8. Dips (option Skull Crusher, feet up)
9. Raise & Close - dumbbells, stand on 1 foot
10. Tricep Press Down - bar attachment
11. Incline Chest Press - machine
12. Bench Press - smith
Core
30 seconds of each exercise ~ no rest between work sets ~ 3 times (6 minutes total)1. Hover Dolphin
2. Crunch & Reach for Heels
3. Butterfly Sit Up/Crunch
4. Reverse Crunch
Once each exercise in the circuit has been completed participants do the Core portion. After they return to the main circuit where they 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.
Michelle Peacock, NSCA~CPT
mpeacockcpt94@gmail.com
Comments
Post a Comment