Circuit Class 12/3/24 1 Minute Circuit

 

Circuit Class 12/3/24

 Total Body Circuit

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

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 Arm Row: Suspension
2. Step Side Lunge
3. Forearm Plank: Single Arm Weighted Saw
4. Single Arm Sit Up
5. Deadlift: B Stance
6. Shoulder Press: Seated, Single Arm
7. Feet Up Crunch
8. Brazil Lunge: Disk
9. Pike: Disks
10. Windshield Wiper
11. Clam: Mini Band
12. Windmill: Standing or Split Kneel

Once Entire Circuit has been done perform Moby "Flower"; Reverse Lunge (this means twice to get each side). 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