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