Circuit Class 12/18/17
This is the workout for the Texas Forest Service and TEEX that was performed on 12/18/17 at the Head Quarters location.Warm Up (10 minutes)
Drill down / run walk or jog back : 6 "blocks"drills: lateral alternating toe touch, spiderman, lateral lunge, quad stretch
Circuit
1 min at each station ~ 25-30 sec rest1. Chest Press - alternating DBs on stability ball
2. Shoulder Press
3. Front Raise - use med ball
4. Push ups - hand release
5. Chest Fly
6. Dynamic Plank
7. Landmine - 30 sec each side
8. Dips
9. Jabs
10. Tricep Kick Back - 30 sec each side
11. Chest Press - at smith
12. Tricep Press Down
13. Incline Chest Press - machine, single, 30 sec each side
Core
Tabata - alternating exercises1. Russian Twist / Flutter Kick
2. Crunch / Bicycle
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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