Circuit Class 11/11/19 Upper Body

Circuit Class 11/11/19

"Show me your Guns!"

This is the workout for TFS that was performed on 10/14/19 at the Headquarters location.

Warm Up (5-10 minutes)

     Independent

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 - stability ball, dumbbells
3. Chest Fly - stability ball, alternating dumbbells
4. Pull Over - feet up, single dumbbell
5. Chest Press - stability ball, alternating dumbbells
6. Dolphin - at the wall, body weight tricep extension
7. Upright Row - kettle bell, balance on 1 leg
8. Rear Raise - single arm, dumbbell
9. Dynamic Plank
10. Bent Over Row
11. Bicep Curl
12. Inverted Row or Pull Up - at smith

Core: Moby's "Sally"

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