Circuit Class 11/5/18
"Show me your GUNS!"
This is the workout for the Texas Forest Service and TEEX that was performed on 11/5/18 at the Head Quarters location.
Warm Up (10 minutes)
Run/Walk/Jog : Dynamic Stretching (spiderman, alternating toe touches, lateral lunge, knee hug)Circuit
Buy In: Moby "Flower" Front Raises, kneeling1 minute at each station : 20-30 sec rest to switch stations
1. Push Ups - balance trainer
2. Slams
3. Chest Press - on stability ball, alternating
4. Ballast Ball Shake
5. Dynamic Plank
6. Shoulder Press - kneel
7. Battle Ropes
8. Landmine - 30 sec ea side
9. Upright Row
10. Dips
11. Bent Over Row - single
12. Lat Pull Down - kneel
13. Lawn Mower Row
14. Inverted Row / Pull Up
Core: Moby "Flower" Reverse Crunches
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
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