Alexandria Fun Healthy Living (AHL)

🔥 60-Minute Full-Body Circuit Training Workout
⏱️ Structure Overview
We will meet at the volleyball court in Founders Park in Alexandria, VA
Warm-up: 10 minutes
Main Circuits: 40 minutes
Finisher: 5 minutes
Cool-down: 5 minutes
🟢 1. Dynamic Warm-Up (10 Minutes)
Perform continuously, 30–45 seconds each:
Jumping jacks
Bodyweight squats
Arm circles (forward/backward)
Walking lunges
Inch-worm walkouts
High knees
Glute bridges
Push-ups (easy pace)
Goal: Increase heart rate + activate major muscle groups.

🏋️ Main Workout (40 Minutes)
Format:
3 Circuits
4 exercises per circuit
40 seconds work / 20 seconds rest
Repeat each circuit 3 times before moving on
Rest as long as you want between circuits

Cool down 5 Min

IMPORTANT!!!!!
Liability statement:
I understand that I am responsible for exercising at my own pace and within my own physical limits, and for monitoring my condition during participation. I voluntarily assume all risks associated with my participation and agree that I attend entirely at my own risk. I hereby release and hold harmless the organizer, and affiliated parties from any and all liability, claims, or demands arising out of or related to any injury, medical condition, loss, or damage that may occur as a result of my participation.

🔥 60-Minute Full-Body Circuit Training Workout
⏱️ Structure Overview
We will meet at the volleyball court in Founders Park in Alexandria, VA
Warm-up: 10 minutes
Main Circuits: 40 minutes
Finisher: 5 minutes
Cool-down: 5 minutes
🟢 1. Dynamic Warm-Up (10 Minutes)
Perform continuously, 30–45 seconds each:
Jumping jacks
Bodyweight squats
Arm circles (forward/backward)
Walking lunges
Inch-worm walkouts
High knees
Glute bridges
Push-ups (easy pace)
Goal: Increase heart rate + activate major muscle groups.

🏋️ Main Workout (40 Minutes)
Format:
3 Circuits
4 exercises per circuit
40 seconds work / 20 seconds rest
Repeat each circuit 3 times before moving on
Rest as long as you want between circuits

Cool down 5 Min

IMPORTANT!!!!!
Liability statement:
I understand that I am responsible for exercising at my own pace and within my own physical limits, and for monitoring my condition during participation. I voluntarily assume all risks associated with my participation and agree that I attend entirely at my own risk. I hereby release and hold harmless the organizer, and affiliated parties from any and all liability, claims, or demands arising out of or related to any injury, medical condition, loss, or damage that may occur as a result of my participation.

🔥 60-Minute Full-Body Circuit Training Workout
⏱️ Structure Overview
We will meet at the volleyball court in Founders Park in Alexandria, VA
Warm-up: 10 minutes
Main Circuits: 40 minutes
Finisher: 5 minutes
Cool-down: 5 minutes
🟢 1. Dynamic Warm-Up (10 Minutes)
Perform continuously, 30–45 seconds each:
Jumping jacks
Bodyweight squats
Arm circles (forward/backward)
Walking lunges
Inch-worm walkouts
High knees
Glute bridges
Push-ups (easy pace)
Goal: Increase heart rate + activate major muscle groups.

🏋️ Main Workout (40 Minutes)
Format:
3 Circuits
4 exercises per circuit
40 seconds work / 20 seconds rest
Repeat each circuit 3 times before moving on
Rest as long as you want between circuits

Cool down 5 Min

IMPORTANT!!!!!
Liability statement:
I understand that I am responsible for exercising at my own pace and within my own physical limits, and for monitoring my condition during participation. I voluntarily assume all risks associated with my participation and agree that I attend entirely at my own risk. I hereby release and hold harmless the organizer, and affiliated parties from any and all liability, claims, or demands arising out of or related to any injury, medical condition, loss, or damage that may occur as a result of my participation.

🔥 60-Minute Full-Body Circuit Training Workout
⏱️ Structure Overview
We will meet at the volleyball court in Founders Park in Alexandria, VA
Warm-up: 10 minutes
Main Circuits: 40 minutes
Finisher: 5 minutes
Cool-down: 5 minutes
🟢 1. Dynamic Warm-Up (10 Minutes)
Perform continuously, 30–45 seconds each:
Jumping jacks
Bodyweight squats
Arm circles (forward/backward)
Walking lunges
Inch-worm walkouts
High knees
Glute bridges
Push-ups (easy pace)
Goal: Increase heart rate + activate major muscle groups.

🏋️ Main Workout (40 Minutes)
Format:
3 Circuits
4 exercises per circuit
40 seconds work / 20 seconds rest
Repeat each circuit 3 times before moving on
Rest as long as you want between circuits

Cool down 5 Min

IMPORTANT!!!!!
Liability statement:
I understand that I am responsible for exercising at my own pace and within my own physical limits, and for monitoring my condition during participation. I voluntarily assume all risks associated with my participation and agree that I attend entirely at my own risk. I hereby release and hold harmless the organizer, and affiliated parties from any and all liability, claims, or demands arising out of or related to any injury, medical condition, loss, or damage that may occur as a result of my participation.