Circuit Class 4/11/25 AMRAP

 

Total Body AMRAP

This is the workout for AgriLife Extension Services (South Campus)  that was performed on 4/11/25.

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. Landmine Row: Single Arm
2. Single Leg Deadlift: B Stance
3. Dead Bug: Stability Ball

4. Squat to Front Kick

Circuit B

1. Gorilla Row: Strict, Heavy, use step
2. Split Squat: Rear Foot Elevated
3. Windshield Wiper
4. Plank to Down Dog: Alt Leg Taps

Circuit C

1. Shoulder Press: Seated on floor, straight legs, single dumbbell
2. Side Lunge: Slider
3. Glute Bridge: Single Leg
4. Crab Toe Touch: option just knee lift, no hand

Circuit D

1. Forearm Plank: Single Arm Saw
2. Side Lying Clam
3. Double Extend: Eggs & Bacon
4. Reverse Lunge w/ Bicep Curl

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