Circuit 9/17/18 "Show me your Guns!"

Circuit Class 9/17/18

"Show me your GUNS!"

This is the workout for the Texas Forest Service and TEEX that was performed on 9/17/18 at the Head Quarters location.

Warm Up (10 minutes)

     Run/Walk/Jog : Dynamic Stretching (spiderman, alternating toe touches, lateral lunge, knee hug)

Circuit 

1 minute at each station : 20-30 sec rest to switch stations

1. Jabs - stand on Balance Trainer
2. Chest Press - stability ball, alternating dumbbells
3. Renegade Row
4. Pull Over
5. Front Overhead Raise
6. Chest Fly
7. Reverse Fly
8. Dynamic Plank (option dolphin at wall)
9. Halo
10. Dips (option kick backs)
11. Single Row
12. Bicep Curl
13. Lat Pull Down - kneel
14. Lawnmower Row
15. Shoulder Press - kneel

Core Tabata OR Moby: Flower
- Roll Up
- Windshield Wiper
- Double Crunch
- Hover Saw

Once circuit is completed through each exercise move to Core Tabata then participants can choose exercises from circuit for remainder of class time.

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