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Circuit Class 2/16/24 Total Body
This is the workout for AgriLife Extension Services (South Campus) that was performed on 2/16/24.
Warm Up (5-10 minutes)
Circuit
1 minute at each station with 30-45 sec rest to change stations
1. Glute Bridge Walk Feet - step out (away from body) and back
2. Reverse Lunge to Shoulder Press - suggested weight 2X 10lb dumbbells
3. Single Lat Pulldown - cable machine, split kneel
4. Walk Uphill - treadmill at highest incline, try to keep speed at 3.0-3.5
5. Full Sit Up
6. Single Leg Get Up - stand up from split kneel
7. Hollow Hold w/ Single Chest Press - suggested weight 15lb dumbbell
8. Seated Double Knee Tuck - sit on Balance Trainer
9. Forearm Plank Jacks
10. Hand Release Push Up - on release extend arms to sides
11. Alternating Front/Side Raises - balance on 1 foot, suggested weight 5lb dumbbells
12. Crunch w/ Reach for Heels - "penguin"
Once Entire Circuit has been done perform Moby "Flower" (2X); Side Lying Abductors. 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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