Circuit Class 11/27/17
This is the workout for the Texas Forest Service and TEEX that was performed on 11/27/17 at the Head Quarters location.Warm Up (10 minutes)
Drill down / run walk or jog back : 6 "blocks"drills: lateral shuffle, power skip, butt kicks, high knees, back pedal
Circuit
1 min at each station ~ 25-30 sec rest1. Sumo Squat - goblet hold for weight, to low target
2. Hamstring Curls - stability ball
3. Tandem Suitcase Squat - squeeze legs together, hold dumbbells at sides
4. Curtsy Lunge - goblet hold for weight
5. Brazil Lunge - disk
6. Lateral Lunge - over balance trainer
7. Banded Back Bridge
8. Back Up Step - reveres of a step up, start on front of step
9. Single Leg Dead Lift
10. Calf Raises - 10 front, 10 toes in, 10 toes out
11. Leg Extensions - single
12. Leg Press - at smith, single
13. Single Leg Stand
Core
30 seconds of each exercise ~ no rest between work sets ~ 3 times (6 minutes total)1. Reverse Crungh
2. Windshield Wiper
3. Seated Knee Tuck / V Sit
4. Hover or Plank w/ Knee to Elbow (like spiderman)
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
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