Circuit Class 11/19/18 "Show me your GUNS!"

Circuit Class 11/19/18

"Show me your GUNS!"

This is the workout for the Texas Forest Service and TEEX that was performed on 11/19/18 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. Shoulder Press - balance on 1 foot
2. Reverse Fly
3. Chest Fly - alternating on stability ball
4. Alternating Front/Side Raises
5. Tricep Kick Backs
6. Jabs
7. Landmine Row
8. Dolphin
9. Rear Raise
10. Bench Press - smith
11. Front Raise - prone on bench
12. Bicep Curl
13. Lat Pull Down - single, kneel
14. Seated Row - underhand
15. Incline Chest Press - machine, single

Core: AMRAP ~ 15 Reps; Double Crunch, Saw, Bicycle, Crunch w/ Reach for Heels

Once circuit is completed through each exercise move to Core 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