Circuit Class 11/12/24 1 Minute Circuit

 

Circuit Class 11/12/24

 Total Body Circuit

This is the workout for AgriLife Extension Services (South Campus)  that was performed on 11/12/24.

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. Straight Arm Press Down
2. Sumo Squat
3. Double Extend
4. Push Up with Knee Extension: Balance Trainer
5. Step Down: Side, just tap
6. Single Leg Extend w/ Plate Turn
7. Forearm Plank with Single Arm Saw: Dumbbell
8. Split Squat Rear Foot Elevated
9. Pallof Press: Band
10. Plank Pull Through
11. Hamstring Curls: Stability Ball
12. Windshield Wipers

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