Circuit Class 12/3/18
"Show me your GUNS!"
This is the workout for the Texas Forest Service and TEEX that was performed on 12/3/18 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 stations1. Ballast Ball Shake
2. Slams
3. Chest Press - Alternating on Stability Ball
4. Reverse Fly - stability ball
5. Front Raise Overhead
6. Chest Fly - alternating, stability ball
7. Battle Ropes
8. Landmine Press
9. Upright Row
10. Bicep Curl
11. Dips (option dolphin)
12. Lat Pull Down
13. Single Row - cable, standing
14. Inverted Row / Pull Up
15. Shoulder Press - kneel
Core: AMRAP ~ 15 Reps; Double Crunch, Hover w/ Knee tuck, Oblique Crunch
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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