Core Strength

Bike Circuit

Bike – 2 minutes High Resistance / Low Spin

Bike – 2 minutes Low Resistance / High Spin

Upper Body Circuit #1 – Bicep

1.      Hammer Curl (15)

2.      Alternation Curl into an Outer Curl (15)

Upper Body Circuit # 2 – Tricep

1.      Closed Press (15)

2.      Headbanger (15)

3.      Dip

Upper Body Circuit #3 – Shoulder

1.      Lateral Raise (15)

2.      Front Raise (15)

3.      Delt Fly (1 min)

Core Circuit #4

1.      Plyo Planks(15)

2.      Thera Ball Knee-in (15)

NOTE:  Clients will move through circuits 2 times.

 Cool Down – Stretch It Out (2 Minutes)

1.      Knee Cross-Overs

2.      Single Leg Knee to Chest

3.      Hamstring Stretch

4.      Quad Stretch

5.      Clasp Pull Stretch

Crossover Arm Stretch