Circuit Class 11/3/25 1 Minute Circuit (TFS)

  

Circuit Class 11/3/25

 Total Body Circuit

This is the workout for AgriLife Texas Forest Service that was performed on 11/3/25.

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. Reverse Fly: Bird Dog, on Step with Mat
2. Slider Side Lunge
3. Stability Ball Pass
4. Lawn Mower: Dumbbell
5. Side Lying Abductor: Knee to Elbow
6. Double Extend: "Eggs & Bacon", with weight - Dumbbell or Plate
7. Landmine Press: Single Arm
8. Single Leg Stand: "Pistol Squat", Suspension, Bench
9. Reverse Crunch
10. Straight Arm Press Down: Cable Machine
11. Suitcase Squat: Single Kettlebell, Bench
12. Bird Dog: Opposite Elbow to Knee

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