Circuit Class 11/14/19 Lower Body

Circuit Class 11/14/19

"Don't Skip Leg Day"

This is the workout for TFS that was performed on 11/14/19 at the HQ location.

Warm Up (5-10 minutes)

     Independent

Circuit 

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

1. Squat on Balance Trainer
2. Hamstring Curls - stability ball
3. Lateral Tap Over
4. Brazil Lunge - disk
5. Glute Lift - stability ball
6. Straddle Step Up (or hop)
7. Single Leg Dead Lift
8. Calves - 10.10.10
9. Leg Extension - single
10. Single Leg Stand
11. Bike - heavy, seated
12. Leg Press - single

Core

Tabata - 20 sec work : 10 sec rest x8 (2 rounds)
Double Crunch, Oblique Roll Up, Saw, Crunch & Reach to Heels

Repeat after Core; return to set & complete as many stations as time allows


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