Circuit Class 3/12/24 Total Body

 

Circuit Class 3/12/24

 Total Body

This is the workout for AgriLife Extension Services (South Campus)  that was performed on 3/12/24.

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. Suspension Single Row
2. Split Kneel Chop
3. Single Leg Dead Lift - balance on one foot
4. Pallof press - band anchored at chest height
5. Stand & Press - single dumbbell
6. Down Dog Push Up
7. Pullover Roll Up
8. Plank Skier - use balance trainer, can step or hop
9. Windshield Wiper
10. Renegade Row - row from plank position
11. Slider Side Lunge
12. Quadruped Walk - front to back, move opposite arm & leg

Once Entire Circuit has been done perform Moby "Flower"; Side Lying Abductor. 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