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Circuit Class 11/7/23
Total Body
This is the workout for AgriLife Extension Services (South Campus) that was performed on 11/7/23.
Warm Up (5-10 minutes)
Circuit
1 minute at each station with 30-45 sec rest to change stations
1. Glute Bridge - walk feet away & back
2. Plank - double knee tuck using disks
3. Prone "W" - using band
4. Single Leg Squat - TRX, foot w/ laces down in stirrup
5. Dips
6. Oblique Roll Up
7. Lat Pull Down - single, split kneel at cable machine
8. Suitcase Squat at Bench - dumbbell in each hand
9. Roll Back & Raise - use band, keep feet down
10. Chest Press - single on bench
11. Glute Lift - laying prone, knees bent
12. Forearm Plank (Hover) Reverse Fly - band on forearms near elbows
Once Entire Circuit has been done perform Moby "Flower"; Reverse Lunges (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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