Circuit Class 10/13/25 1 Minute Circuit (TFS)

   

Circuit Class 10/13/25

 Total Body Circuit

This is the workout for AgriLife Texas Forest Service that was performed on 10/13/25.

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, Dumbbell
2. Brazil Lunge Slider
3. Reverse Crunch
4. Bird Dog with Row: use Step for elevation, single Dumbbell
5. Step Side Lunge with Plate Slide
6. Opposite Toe Touch: can use BOSU or Mat
7. Pullover: Dumbbell
8. Weighted Glute Bridge: Stability Ball, Dumbbell
9. Penguin Crunch
10. Shoulder Press: Single Arm, Split Kneel
11. Smith Squat
12. Windmill: Standing

Once all 12 exercises in the Circuit have been completed participants can move to "Free Time" where they may choose their remaining exercises. 

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