Circuit Class 1/8/18
This is the workout for the Texas Forest Service and TEEX that was performed on 1/8/18 at the Head Quarters location.Warm Up (10 minutes)
"Imaginary rectangle": Drills = alternating toe touches, lateral lunges, dynamic quad stretch, spidermanCircuit
1 min at each station ~ 25-30 sec rest1. Walk Uphill
2. Sumo Squat - goblet hold
3. Lateral Lunge - 30s ea sd
4. Banded Back Bridge - stability ball
5. Curtsy Lunge - 30s ea sd, balance
6. Sissy Squat - bal trainer
7. Box Pull
8. Single Leg Dead Lift
9. Brazil Lunge - dumbbells
10. Calf Raises - 10, 10, 10
11. Hamstring Curls - machine
12. Leg Press - at smith, single
13. Heavy Bike
Core
Moby's Flower - reverse crunchOnce 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
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