Circuit Class 11/10/25 1 Minute Circuit (TFS)

  

Circuit Class 11/10/25

 Total Body Circuit

This is the workout for AgriLife Texas Forest Service that was performed on 11/10/25.

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. Bird Dog with Single Arm Row: use single step for elevation, Dumbbell
2. Brazil Lunge: Slider
3. Opposite Toe Touch: BOSU or Mat
4. Pullover
5. Deadlift: B-Stance "Kickstand", Dumbbells
6. Stability Ball Passover
7. Suspension Chest Press
8. Step Up
9. Windmill: Standing or Split Kneel
10. Single Arm Shoulder Press: Split Kneel
11. Glute Bridge: Mini Band at Knees
12. Dumbbell Dead Bug

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