Circuit Class 1/22/18 Pull

Circuit Class 1/22/18

This is the workout for the TFS and TEEX classes that were performed on 1/22/18 at the Headquarters location.

Warm Up (5-10 minutes)

   Independent or "Imaginary Rectangle", run the long side, dynamic stretch the short side: alt toe touches, dynamic quad stretch, lateral lunge, spiderman

Circuit 

1 min at each station ~ 25-30 sec rest
  1. Row - Heavy
  2. Pull Over - straight arm
  3. Locust
  4. Raise & Open
  5. Reverse Fly
  6. Rear Raise
  7. Upright Row
  8. Single Bent Over Row
  9. Bicep Curl
10. Lat Pull Down - kneel
11. Seated Row - underhand
12. Pull Up / Inverted Row

Core

30 sec of each exercise X 3 - no rest
1. Reverse Crunch
2. Oblique Curl or Russian Twist
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