Circuit Class 6/24/25 AMRAP (AL)

 

Total Body AMRAP

This is the workout for AgriLife Extension Services (South Campus)  that was performed on 6/24/25.

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. Single Arm Dumbbell Chest Press: can be in Hollow Hold
2. Single Arm Shoulder Press: Split Kneel or Kneeling
3. Dips

4. Chest Fly: Alternating, on Stability Ball

Circuit B

1. Sumo Squat: Goblet Hold
2. Brazil Lunge: Slider
3. Single Leg Deadlift: balance
4. Split Squat: Rear Foot Elevated

Circuit C

1. Dumbbell Pullover
2. Bird Dog with Row
3. Reverse Fly: Single Arm
4. Forearm Plank: w/ Single Arm Saw

Circuit D

1. Dumbbell Dead Bug
2. Russian Twist
3. Single Arm Sit Up
4. Single Leg Lower: option add Plate Turn

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