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Circuit Class 10/10/23
Total Body
This is the workout for AgriLife Extension Services (South Campus) that was performed on 10/10/23.
Warm Up (5-10 minutes)
Circuit
1 minute at each station with 30-45 sec rest to change stations
1. Lat Pull Down: cable machine, single arm, from split squat
2. Sumo Squat: wide legs, hold weight low, go heavy, keep chest lifted
3. Chest Press: single arm
4. Crunch to feet: Feet Up, press weight to shoe laces
5. Step (Tap) Downs: no weight transfer to floor
6. Reverse Crunch: "ab rocket" for additional intensity
7. Pull Over: heavy dumbbell
8. Russian Twist: be sure to move shoulder girdle, don't just swing the weight, turn the torso
9. Standing Windmill
10. Single Leg Stand
11. Bent Over Row: single arm
12. Banded Back Bridge
Once Entire Circuit has been done perform Moby "Flower"; Side Lying Abductors (twice to get each side). Then return to circuit for "free time". Can choose any exercise from the circuit or skip any exercise. Maintain 1 minute to 30/45 sec interval.
Cool down / Stretch (5-10 minutes)
This workout is intended for a class setting and not designed for a specific individual. Modifications & weight adjustments are made on site and as needed. Supervision is provided during the scheduled class times for participants in the wellness program. Please follow sensible exercise practices and seek the advice of a medical or wellness professional if you have not worked out in a while or have other health concerns.
mpeacockcpt94@gmail.com
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