Circuit Class 9/10/25 1 Minute Circuit (TFS)

    

Circuit Class 9/10/25

 Total Body Circuit

This is the workout for AgriLife Texas Forest Service that was performed on 9/10/25.

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

Circuit 

1 minute at each station with 30-45 sec rest to change stations

1. Leg Press: Single Leg
2. Bird Dog with Row: Single Arm, on Step (no risers)
3. Pullover Roll Up
4. Glute Bridge: Single Leg
5. Alternating Front / Side Raises: Kneel on BOSU
6. Single Leg Lower with Plate Turn
7. Depth Squat: Step with 2 Risers Max
8. Suspension Chest Press
9. Forearm Plank with Knee Tap to Floor
10. Step Up: Dumbbells, Step with 4 Risers
11. Lat Pull Down: Single Arm
12. Russian Twist

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