Circuit Class 10/15/18 "Show me your Guns!"

Circuit Class 10/15/18

"Show me your GUNS!"

This is the workout for the Texas Forest Service and TEEX that was performed on 10/15/18 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. Alternating Front/Side Raises
2. Chest Press - alternating dumbbells, stability ball
3. Reverse Fly - stability ball
4. Shoulder Press - kneel
5. Chest Fly - stability ball, alternating dumbbells
6. Push Up - option: close grip chest press
7. Landmine - 30 sec ea side
8. Upright row - kettlebell
9. Dips - option: overhead tricep extension, kneel
10. Bent Over Row - single, 30 sec ea side
11. Bicep Curl
12. Lat Pull Down - kneel, wide grip
13. Seated Row - underhand
14. Incline Chest Press - single, 30 sec ea side
15. Inverted Row or Pull Up

Core Tabata
- Roll Up
- Hover Saw
- Bicycle
- Hover Reach

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