Circuit Class 12/11/17
This is the workout for the Texas Forest Service and TEEX that was performed on 12/11/17 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. Wall Ball Clean & Squat
2. Lateral Med Ball Slams
3. Pull Over Roll Up - plate
4. Alternating Clean & Press - Dumbbell
5. Cross Toe Touch - Balance Trainer
6. Chops - med ball
7. Wall Sit w/ Turn - med ball
8. Plank or Hover w/ Double Knee Tuck - disks
9. Overhead Squat - light bar
10. Reverse Crunch - at bench
11. Sumo Squat with Upright Row - kettle bell
12. Lateral Hover w/ Hip Lift
13. Squat to Press - low target, dumbbells
14. Palloff Press - band, balance
15. Burpee
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.
Michelle Peacock, NSCA~CPT
mpeacockcpt94@gmail.com
Comments
Post a Comment