Circuit Class 12/17/18
"Show me your GUNS!"
This is the workout for TEEX that was performed on 12/17/18 at the Head Quarters location.
Warm Up (10 minutes)
Run/Walk/Jog : Dynamic Stretching (spiderman, alternating toe touches, lateral lunge, knee hug)Circuit
Go ahead. Sing the song... "On the first day of Christmas my Trainer gave to me. A 20 Second plank or hover. On the second day of Christmas my Trainer gave to me. 2 push ups and a 20 Second plank or hover." ...and so on ~ ALL THE WAY TO 12! Perform this set just like the song. So each time you move to a new number you count back down to the first day! Now get going!1. 20 second plank or hover
2. Push Ups
3. Locusts
4. Dips (option dolphin at the wall)
5. Front & Side raises (5 each way) - dumbbells
6. Chest Fly - back bridge
7. Chops (each way)
8. Shoulder Press - kneel or balance on 1 foot
9. Upright Row - kettle bell
10. Chest Press - dumbbells, feet up
11. Reverse fly - prone or band
12. Pull Overs - feet up or back bridge
Core Christmas Tree
4 exercises in pyramid of repetitions: 5-10-15-10-5: Roll Up, Russian Twist or Bicycle, Crunch & Reach for Heels, Saw
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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