Circuit 4/23/18 Push

Circuit Class 4/23/18

This is the workout for the Texas Forest Service and TEEX that was performed on 4/23/18 at the Head Quarters location.

Warm Up (10 minutes)

    Run/Walk/Jog down - Drill back
              alternating toe touches, dynamic quad stretch, lateral lunges, spiderman

Circuit 

8 - 10 min AMRAP at each set (As Many Rounds As Possible) : 15 reps (ea sd) at each exercise

  1. Push Ups (option: close grip chest press)
      Raise & Close - dumbbells, on balance trainer
      Shoulder Press - kneel
      Chest Press - alternating, on stability ball

  2. Chest Fly - alternating, on stability ball
      Dips (option: skull crusher)
      Dolphin - at wall or floor
      Landmine Press

  3. Tricep Press Down
      Chest Press - smith machine
      Palloff Press - band
      Incline Chest Press - single at machine

  4. Core - all done together
      Roll Up
      Russian Twist
      Hollow Hold w/ Pulse
      Hover/Plank w/ Shoulder Tap

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