Circuit Class 1/21/25 AMRAP

 

Circuit Class 1/21/25

Total Body AMRAP

This is the workout for AgriLife Extension Services (South Campus)  that was performed on 1/21/25.

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

AMRAP Circuit 

10 repetitions (on each side) of each exercise. Stay on Circuit for 9 minutes each.  

Circuit A

1. Shoulder Press: Single Arm, can do from split kneel or balance on 1 foot 
2. Single Leg Deadlift: Balance
3. Pullover Roll Up

4. Forearm Plank Jack: step or hop, can also use sliders

Circuit B

1. Hand Release Push Up: Reach arms out to sides
2. Sumo Squat: Can hold weight low or at goblet hold (harder)
3. Single Arm Sit Up
4. Glute Bridge Walk Feet: walk 1 (large) step away & back towards hips

Circuit C

1. Single Arm Clean & Press
2. Reverse Lunge
3. Dumbbell Dead Bug: extend opposite arm & leg
4. Windmill: split kneel

Circuit D

1. Plank Pull Through
2. Brazil Lunge: Slider
3. Windshield Wiper
4. Back Extension: I to T

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