Circuit Class 11/6/17 - Pull

Circuit Class 11/6/17

This is the workout for the Texas Forest Service and TEEX that was performed on 11/6/17 at the Head Quarters location.

Warm Up (10 minutes)

     Run/Walk/Jog 6 block lengths ~ dynamic stretch back
          alternating toe touches, lateral lunges, dynamic quad stretch

Circuit 

1 min at each station ~ 25-30 sec rest
  1. Row machine - set heavy
  2. Slams - kneeling, non-rebounding ball
  3. Back Extension - stability ball
  4. Raise & Open - band
  5. Reverse Fly - laying prone on the floor
  6. Bent Over Row - bar
  7. Upright Row - kettle bell
  8. Bicep Curl - dumbbells
  9. Lat Pull Down - cable machine, kneeling, wide grip
10. Single Row - cable machine
11. Rear Raise - dumbbell at bench
12. Inverted Row or Pull Up

Core

30 sec at each exercise ~ no rest ~ 3 rounds = 6 minutes
  1. Reverse Crunch
  2. Roll Up
  3. Windshield Wiper
  4. Saw

Return to Circuit

participant's choice on exercises for remainder of class
  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