Thursday, June 15th, 2023 – Circuit Class

Warm Up

Chalk Talk: (3 Minutes)
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Cardio of Choice
Walking Lunges
Floor Press
Ring Row
Goblet Db Rdl

If Doing Run Specific Warm-Up: (5 Minutes)
50 Ft Lengths Skipping A’s
50 Ft Lengths Butt Kickers
50 Ft Punter Kicks
20 Leg Swings per Side
20 Cross Body Arm Swings

If Doing Row Specific Warm-Up: (5 Minutes)
20 Leg Swings per Side
15 KB Deadlift High Pull
30 Seconds Legs Only Row
30 Seconds Arms Only Row

If Doing Air Bike Specific Warm-Up: (5 Minutes)
20 Leg Swings per Side
15 Goblet Squats
30 Seconds Legs Only Bike
30 Seconds Arms Only Bike

Cardio Circuit

2 Minutes Cardio of Choice
2 Minutes Rest
3 Minutes Cardio of Choice
2.5 Minutes Rest
4 Minutes Cardio of Choice

Cooldown

Straight Leg Calf Stretch X 1 Minute per Side
Runner Stretch X 1 Minute per Side
Couch Stretch X 1 Minute per Side