Circuit Class 11/18/19 Total Body

Circuit Class 11/18/19

"Total Body & Core"

This is the workout for TFS & TEEX that was performed on 11/18/19 at the Headquarters location.

Warm Up (5-10 minutes)

     Independent or Outside
     Outside: run/walk/jog the straights w/ dynamic stretching (alternating toe touches, dynamic lateral lunge, dynamic quad stretches, spiderman)

Circuit 

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

1. Overhead Squat
2. Row
3. Wall Ball Clean & Press
4. Burpee w/ Balance Trainer
5. Pull Over Roll Up (stand if able)
6. Dynamic Sumo Squat w/ turn
7. Ballast Ball Shake
8. Rope Drag - 45lb plate
9. Chops
10. Back Lunge w/ Bicep Curl
11. Sumo Squat to Row - cable
12. Plank w/ knee tuck - drag disks

Repeat all or part if time allows OR Challenge Set.

Challenge Set: Partner set - 1 person rows 250M with other does a series of 3 exercises, switching at each 250M.
- Wall Sit
- Full Sit Up
- Inverted Row


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