Circuit Class 10/6/25 1 Minute Circuit (TFS)

  

Circuit Class 10/6/25

 Total Body Circuit

This is the workout for AgriLife Texas Forest Service that was performed on 10/6/25.

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. Deadlift: B Stance, 2 Dumbbells (heavy)
2. Forearm Plank with Knee Tap
3. Shoulder Press: Single Arm, Split Kneel
4. Single Leg Glute Bridge
5. Russian Twist
6. Suspension Single Arm Row
7. Suitcase Squat: Single Arm
8. Dumbbell Dead Bug
9. Lat Pull Down: Single Arm, Cable Machine
10. Split Squat: Rear Foot Elevated
11. Roll Back with Raise: Seated on Floor, hold band
12. Chest Press: Single Arm, Cable Machine

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