Circuit Class 2/6/24 Total Body

 

Circuit Class 2/6/24

 Total Body

This is the workout for AgriLife Extension Services (South Campus)  that was performed on 2/6/24.

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. Single Leg Glute Bridge
3. Double Extend - suggested weight 10 lbs
4. Reverse Lunge - step back to lower knee towards floor
5. Forearm Plank Saw - sliders
6. Quadruped with Alternating Arm Extension
7. Pullover - suggested weight 30 lbs
8. Russian Twist - suggested weight 10 lbs
9. Single Leg Deadlift - suggested weight 20 lbs
10. Push Up w/ Knee Extension (if from knees) or Knee Tuck (if from toes) - balance trainer
11. Dead Bug - stability ball
12. Side Lunge - step out, come back to balance on standing leg

Once Entire Circuit has been done perform Moby "Flower" (2X); Squats AND 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