Circuit Class 4/9/24 Total Body

 

Circuit Class 4/9/24

 Total Body

This is the workout for AgriLife Extension Services (South Campus)  that was performed on 4/9/24.

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. Single Row - suspension
2. Clam - band at knees, keep feet together
3. Russian Twist
4. Split Kneel Chop
5. Brazil Lunge - dumbbells at sides
6. Double Crunch - knees to elbows
7. Glute Bridge - adduct ball
8. Windshield Wiper - bent knees with extend
9. Sumo Squat - heavy dumbbell, hold low
10. Spiderman Plank - forearms, feet on disks, elbow to outside shoulder
11. Prone Glute Lift
12. Superman Push Up

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