Circuit Class 7/1/19 - Lower

Circuit Class 7/1/19

"Don't skip leg day"

This is the workout for TFS that was performed on 7/1/19 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. Lateral Lunge
2. Squat squeeze ball
3. Mountain Climbers
4. Monster Squat
5. Skater
6. Brazil Lunge
7. Box Push / Pull
8. Single Leg Dead Lift
9. Back Bridge - single leg
10. Leg Extension - single
11. Leg Press - single
12. Bike - Heavy

Core

Tabata (20 sec work / 10 sec rest)
- Russian Twist
- Roll Up
- Hover w/ Knee Tap
- 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