Circuit Class 9/10/24 1 Minute Circuit

 

Circuit Class 9/10/24

 Total Body Circuit

This is the workout for AgriLife Extension Services (South Campus)  that was performed on 9/10/24.

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 Row: Single Arm
2. Single Arm Sit Up
3. Plank Up Down
4. Hamstring Curls: Stability Ball
5. Single Arm Clean & Press
6. Windshield Wiper
7. Single Leg Deadlift: Balance
8. Prone Extension: I & T
9. Double Knee Tuck: Plank, Disks
10. Slider Side Lunge
11. Bird Dog: plank or elevated quadruped
12. Wall Sit w/ Turn: med ball, russian twist wall sit

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