Circuit Class 5/7/18
This is the workout for the Texas Forest Service and TEEX that was performed on 5/7/18 at the Head Quarters location.Warm Up (10 minutes)
"Imaginary Rectangle": run/walk the long, drill the shortalternating toe touches, dynamic quad stretch, lateral lunges, spiderman
Circuit
1 minute at each station : 20-30 sec rest to switch stations1. Row machine - set heavy
2. Saw - stability ball
3. Pull Over - on stability ball
4. Cross Toe Touch - balance trainer
5. Reverse Fly - underhand, band
6. Front Raise - plate, from lap to overhead
7. Rope pull - pull weight w/ rope
8. Single Bent Over Row
9. Upright Row - kettle bell
10. Rear Raise - underhand
11. Bicep Curl
12. Lat Pull Down - kneel
13. Seated Row - underhand
14. Inverted Row or Pull Up - at smith
15. Crunch & Reach for Heels
* after 1 round of the circuit everyone stops for "Sally": reverse crunches
* return to circuit for remainder of class time after "Sally"
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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