Circuit Class 9/12/19 Upper Body

Circuit Class 9/12/19

"Show me your Guns!"

This is the workout for TFS that was performed on 9/12/19 at the Headquarters location.

Warm Up (5-10 minutes)

     Laps w/ dynamic stretches; lateral lunges, spider man, dynamic quad, alternating toe touches

Circuit 

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

1. Shoulder Press - kneel on balance trainer, single dumbbell
2. Reverse Fly - band, underhand
3. Chest Fly - stability ball, dumbbells, alternating
4. Dips
5. Rear Raise
6. Ballast Ball Shake
7. Landmine Press
8. Bent Over Row - single dumbbell
9. Dynamic Plank
10. Lat Pull Down - kneeling, cable
11. Lawnmower - cable
12. Chest Press

Core: Tabata
~ Double Crunch, Oblique Roll Up, Hover Saw, Crunch & Reach for Heels

Repeat all or part if time allows after Core Tabata


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