Circuit Class 4/2/24 Total Body

 

Circuit Class 4/2/24

 Total Body

This is the workout for AgriLife Extension Services (South Campus)  that was performed on 4/2/24.

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 - use suspension straps, get UNDER them facing the ceiling
2. Monster Squat - to bench
3. Windshield Wiper
4. Lat Pull Down - single arm, split kneel
5. Double Extend - option to hold plate
6. Single Leg Deadlift B Stance - go heavy, keep back foot as kickstand
7. Push Up w/ Knee Extension - on Balance Trainer
8. Step Ups - hold dumbbells at sides
9. Forearm Plank Jacks - disks
10. Plank Pull Through
11. Hamstring Curls - stability ball
12. Russian Twist

Once Entire Circuit has been done perform Moby "Flower"; Squats. 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