Circuit Class 12/4/17
This is the workout for the TFS and TEEX classes that were performed on 12/4/17 at the Headquarters location.Warm Up (5-10 minutes)
5 laps around open room:2XDynamic Stretching: Spiderman, Scoops, Lateral Lunges, Alt Toe Touches, Wall Angels
Circuit
1 min at each station ~ 25-30 sec rest1. Lat Pull Down - kneel, wide grip
2. Bicep Curl - curved bar
3. Row - underhand
4. Superman
5. Inverted Row or Pull Up
6. Single Row - dumbbell
7. Upright Row - kettle bell
8. Rear Raise - dumbbell
9. Raise & Open - dumbbells
10. Pull Over - feet up
11. Reverse Fly - band, underhand
12. Row - HEAVY
Core
30 sec of each exercise X 3 - no rest1. Reverse Crunch
2. Oblique Curl
3. Windshield Wiper
4. Saw
Once each exercise in the circuit has been completed participants completed the core circuit. Then they return to the circuit set & 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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