Circuit Class 3/25/25 AMRAP

 

Total Body AMRAP

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

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. Suspension Row: Single Arm
2. Brazil Lunge: Weighted
3. Stability Ball Roll Out

4. Clean & Press: Single Arm

Circuit B

1. Plank Pull Through
2. Glute Bridge: Weight at Hips 
3. Pullover Roll Up
4. Spiderman: Forearm Plank alt. Knees to Shoulder

Circuit C

1. Bird Dog with Row
2. Single Leg Stand: from bench
3. Windshield Wiper
4. Burpee

Circuit D

1. Pallof Press: Split Kneel, Band
2. Step Side Lunge: Dumbbell
3. Windmill: Standing
4. Squat with Upright Row: Kettlebell

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