Circuit Class 9/23/25 1 Minute Circuit (AL)

 

Circuit Class 9/23/25

 Total Body Circuit

This is the workout for AgriLife Extension Services (South Campus)  that was performed on 9/23/25.

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. Chest Press: Single Arm, can use Hollow Hold
2. Single Leg Stand: from bench
3. Dumbbell Dead Bug
4. Band Pullover: Knees Up
5. Split Squat: Rear Foot Elevated
6. Pullover Roll Up
7. Bird Dog with Row: use step for elevation
8. Brazil Lunge: Slider
9. Roll Back with Raise
10. Landmine Press: Single Arm
11. Deadlift: B Stance
12. Paddler

Once Entire Circuit has been done perform Moby "Flower"; Side Lying Abductors (2X through). Then return to circuit for "free time". Can choose any exercise from the circuit or skip any exercise. Maintain 1 minute to 30/45 sec interval.  

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