Circuit Class 3/4/19 "Show me your guns!"

Circuit Class 3/4/19

Upper Body

This is the workout for TFS that was performed on 3/4/19 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. Shoulder Press - kneeling
2. Reverse Fly - stability ball
3. Chest Press - alternating on stability ball
4. Chest Fly - stability ball, alternating
5. Battle Ropes
6. Dips
7. Upright Row
8. Bicep Curl
9. Single Row - dumbbell at bench
10. Lat Pull Down - kneeling
11. Seated Row - underhand
12. Inverted Row / Pull Up


Core Tabata: Double Crunch, Saw, Reverse Crunch, Russian Twist

Once circuit is completed through each exercise move to Core. After Core return to 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