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NCHPAD - Building Healthy Inclusive Communities

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Workout Summary


Segment 1

Segment 2

Pumpkin Swings

Big Circles

Wood Chop

Bent Over Row

Overhead Triceps Extension

Chest Fly and Press

Perform exercise continuously for 30 seconds

Perform exercise for 30 seconds continuously

Complete 3 rounds

Complete 3 rounds

Rest 30 seconds between rounds 1, 2, & 3

Rest 30 seconds between rounds 1, 2, & 3

Rest 1 minute after round 3;
move to segment 2

Rest 1 minute after round 3; move to segment 3

Segment 3

Segment 4

Squat Snatch Press

Straight Arm Rotations

Figure 8

Pumpkin Crunches

Russian Twist

Pumpkin Push-up

Perform exercise for 30 seconds continuously

Rest 30 seconds

Complete 3 rounds

Complete 3 rounds

Rest 30 seconds between rounds 1, 2, & 3

Rest 30 seconds between rounds 1, 2, &3

Rest 1 minute after round 3; move to segment 4

Cool down and perform static stretches


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