Circuit Class 7/11/19 - Upper Body

Circuit Class 7/11/19

"Show me your Guns!"

This is the workout for TFS that was performed on 7/11/19 at the Headquarters 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. Shoulder Press - kneel on Balance Trainer
2. Chest Press - on Stability Ball, alternating dumbbells
3. Rear Raise - bent over, single
4. Chest Fly - on Stability Ball, alternating dumbbells
5. Reverse Fly - banded
6. Landmine Press
7. Bent Over Row - single
8. Dips
9. Lat Pull Down - kneeling
10. Push Up - hand release
11. Lawnmower Pull
12. Inverted Row / Pull Up

Repeat after Core Set

Core

Tabata: Crunch (knees up), Alt. Leg Extensions, Wide leg Oblique Curl, Hover Abduct Leg

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