Circuit Class 5/29/26 AMRAP (AL)

 

Total Body AMRAP

This is the workout for AgriLife Extension Services (South Campus)  that was performed on 5/29/26.

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. Dumbbell Pullover
2. Side Lunge w/ Plate Slide
3. Quadruped w/ Alternating Shoulder Tap

4. Single Arm Sit Up

Circuit B

1. Bird Dog w/ Single Arm Row: use Step for Elevation
2. Reverse Lunge
3. Forearm Plank w/ Body Saw: can use Sliders
4. Opposite Toe Touch

Circuit C

1. Gorilla Row: Strict, use Step for Elevation
2. Front Squat to Bench: Single Dumbbell held at Chest
3. Reverse Crunch
4. Forearm Plank w/ Knee Tap

Circuit D

1. Alternating Front / Side Shoulder Raise: can kneel on BOSU or Mat
2. Weighted Glute Bridge: can use Stability Ball or Mat
3. Plank to Push Up: Plank Up Downs
4. Paddler

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