Circuit Class 6/17/19 Upper Body

Circuit Class 6/17/19

"Show Me Your Guns"

This is the workout for TFS that was performed on 6/17/19 at the Head Quarters location.

Warm Up (5-10 minutes)

     Run/Walk/Jog with dynamic stretching: lateral lunges, alternating toe touches, dynamic hamstring & spiderman

Circuit 

1 minute at each station with 20-30 sec rest to change stations

1. Push Up w/ knee extension or tap
2. Shoulder Press - kneeling
3. Chest Press - stability ball, alternating
4. Reverse Fly - stability ball
5. Chest Fly - stability ball, alternating
6. Battle Ropes
7. Landmine Press
8. Bent Over Row - single
9. Dips
10. Lat Pull Down - kneeling
11. Seated Row - underhand
12. Inverted Row / Pull Up
13. Dynamic Plank

Core

Tabata (20 sec work / 10 sec rest)
- Roll Up
- Reverse Crunch
- Oblique Curl
- Double Crunch

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