Circuit Class 6/3/25 AMRAP (AL)

  

Total Body AMRAP

This is the workout for AgriLife Extension Services (South Campus)  that was performed on 6/3/25.

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. Bird Dog with Row: use step for elevation
2. Step Up: option hold dumbbells
3. Dumbbell Dead Bug

4. Squat with Front Kick

Circuit B

1. Plank Pull Through
2. Weighted Glute Bridge: option use BOSU
3. Roll Out: Stability Ball
4. Burpee

Circuit C

1. Forearm Plank with Single Arm Saw
2. Sumo Squat: Dumbbell in Goblet Hold
3. Windmill
4. Squat with Upright Row: Kettlebell

Circuit D

1. Shoulder Press: Single Arm, Split Kneel
2. Brazil Lunge: Slider, option hold Single Dumbbell
3. Windshield Wiper
4. Pop Squat

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