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    Resistence

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    This document outlines an upper body resistance circuit workout led by Kelsey Plecenik and Jeremy Perkins. The goals are to improve muscular endurance and strength. The workout involves exercises like overhead shoulder presses, front raises, bent over rows, curls and tricep extensions done in a circuit with weighted bars and includes a warm up, cool down and safety precautions. It will take place in Boyle Classroom 256 with the class split in half and rotating between the instructors every 5 minutes.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    Resistence

    Uploaded by

    api-432707864
    33 views3 pages
    This document outlines an upper body resistance circuit workout led by Kelsey Plecenik and Jeremy Perkins. The goals are to improve muscular endurance and strength. The workout involves exercises like overhead shoulder presses, front raises, bent over rows, curls and tricep extensions done in a circuit with weighted bars and includes a warm up, cool down and safety precautions. It will take place in Boyle Classroom 256 with the class split in half and rotating between the instructors every 5 minutes.

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    resistence

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    This document outlines an upper body resistance circuit workout led by Kelsey Plecenik and Jeremy Perkins. The goals are to improve muscular endurance and strength. The workout involves exercises like overhead shoulder presses, front raises, bent over rows, curls and tricep extensions done in a circuit with weighted bars and includes a warm up, cool down and safety precautions. It will take place in Boyle Classroom 256 with the class split in half and rotating between the instructors every 5 minutes.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    33 views3 pages

    Resistence

    Uploaded by

    api-432707864
    This document outlines an upper body resistance circuit workout led by Kelsey Plecenik and Jeremy Perkins. The goals are to improve muscular endurance and strength. The workout involves exercises like overhead shoulder presses, front raises, bent over rows, curls and tricep extensions done in a circuit with weighted bars and includes a warm up, cool down and safety precautions. It will take place in Boyle Classroom 256 with the class split in half and rotating between the instructors every 5 minutes.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 3

    Kelsey Plecenik

    Jeremy Perkins

    Type of Workout:
    Upper Body Resistance circuit
    Equipment:
    Weighted bars
    Music:
    Best Motivational Songs (Rock) Workout Music Mix

    Goals:
    Improve muscular endurance and muscular strength
    of your upper body.

    Warm up:

     Stretch right and left arm across your body


     Hold for 10 seconds each
     Reach as far as you can
     Stretch right and left arm behind your head
     Hold for 10 seconds each
     Reach and touch your back as low as you can
     Arm circles
     10 seconds small circles
     10 seconds medium circles
     10 seconds large circles
     20 Jumping Jacks

    Workout:

     Over head shoulder press with bar (Shoulders) 30 Seconds


     Rest 15 seconds
     Front raise with bar (Shoulders) 30 Seconds
     Rest 15 seconds
     Bent over rows with bar (Back) 30 Seconds
     Rest 15 seconds
     Standing curls with bar (Biceps) 30 Seconds
     Rest 15 seconds
     Standing overhead tricep extension (Triceps) 30 Seconds
    Cool Down:
     Standing march in place (30 seconds)
    o Walk in place bring knees to chest
     Stretch arm across the body
    o 10 seconds each arm
    o reach as far as you can
     Arm circles
    o 30 seconds
    o Relax arms rotate loosely

    Set up:
     Allow space for each participant doing the exercise
     Modifications are listed by each exercise as instructor will also show in person
     Announcement of commands to start/stop while encouraging during the workout
     Check with each participant in class for injuries

    Location:
    Boyle Classroom 256
    Layout: Break the class in half, Jeremy and Kelsey will Teach exercises to half of the class.
    Students will rotate after 5 minutes, and will teach exercises to the other half.

    Kelsey Jeremy

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