Circuit Class 11/12/18 Lower Body

Circuit Class 11/12/18

Lower Body

This is the workout for the Texas Forest Service that was performed on 11/12/18 at the Head Quarters location.

Warm Up (5-10 minutes)

     Independent

Circuit 

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

1. Single Leg Back Bridge
2. Lateral Lunge
3. Get Ups
4. Hamstring Curls - stability ball
5. Brazil Lunge - disk
6. Sumo Squat
7. Box Push/Pull
8. Single Leg Dead Lift
9. Monster - side to side
10. Leg Extension - single
11. Single Leg Stand
12. Leg Press Single
13. Bike Heavy

Core #1: 30 sec each: plank, side plank, plank, side plank, plank
Core #2: 20 sec each X 2: Double Crunch, Bicycle, Roll Up

Once circuit is completed through each exercise move to Core #1 then participants can choose exercises from circuit for remainder of class time finish with Core #2.

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