Circuit Class 1/9/24 Total Body

 

Circuit Class 1/9/24

 Total Body

This is the workout for AgriLife Extension Services (South Campus)  that was performed on 1/9/24.

Warm Up (5-10 minutes)

12 each side of each exercise - repeat until Instructor has reviewed all exercises

1. Alternating Toe Taps

2. Dynamic Lateral Lunge

3. Quad Extensions

4. Scoops

5. A Passovers

6. Cheerleaders

Circuit 

1 minute at each station with 30-45 sec rest to change stations

1. Inverted Row - chest to bar
2. Russian Twist
3. Single Leg Dead Lift
4. Opposite Toe Touch - use Balance Trainer
5. Hand Release Push Up
6. Crunch reach (or elbow) to heel - "penguin"
7. Dips or Plank to Push Up "up downs"
8. Glute Bridge Adduct Ball
9. Monster Walk - front/back
10. Pullover Roll Up
11. Brazil Lunge - disc
12. Dead Bug - stability ball

Once Entire Circuit has been done perform Moby "Flower"; Abs - either roll back & up or Reverse Crunch. 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.

Michelle Peacock, NSCA-CPT
mpeacockcpt94@gmail.com