Circuit Class 3/11/25 AMRAP

 

Circuit Class 3/11/25

Total Body AMRAP

This is the workout for AgriLife Extension Services (South Campus)  that was performed on 3/11/25.

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. Plank Pull Through: High plank, pull dumbbell from one side to other
2. Reverse Lunge: Can use suspension straps to assist
3. Dumbbell Dead Bug: Opposite arm & leg extend

4. Stand & Press: single dumbbell

Circuit B

1. Landmine Shoulder Press
2. Depth Squat: Tap the ground off side of box, "just testing the water" 
3. Clam: mini band at knees
4. Windmill: standing with weight high

Circuit C

1. Gorilla Row: Single Arm, use step to elevate, form focus
2. Single Leg Deadlift: balance, single dumbbell
3. Stability Ball Pass
4. Overhead Squat: use empty bar or band

Circuit D

1. Lawn Mower: Band
2. Glute Bridge Walk Feet
3. Russian Twist
4. Spiderman: Forearm Plank, knee to same armpit, can use sliders

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