Circuit Class 12/1/25 1 Minute Circuit (TFS)

   

Circuit Class 12/1/25

 Total Body Circuit

This is the workout for AgriLife Texas Forest Service that was performed on 12/1/25.

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. Sumo Squat: Goblet Hold Dumbbell
2. Windshield Wiper
3. Single Arm Chest Press
4. Side Lunge Plate Slide
5. Forearm Plank with Knee Tap
6. Incline Push Up: using Smith Machine
7. Glute Bridge: Single Leg
8. Pullover Roll Up
9. Single Arm Seated Row: Cable Machine
10. Split Squat: Rear Foot Elevated
11. Single Leg Lower with Plate Turn
12. Lat Pull Down: 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