Circuit Class 1/12/26 1 Minute Circuit (TFS)

  

Circuit Class 1/12/26     **This one was a crowd favorite**

 Total Body Circuit

This is the workout for AgriLife Texas Forest Service that was performed on 1/12/26.

This workout was a "crowd favorite". We used our "big girl" weights for this class too! Don't be afraid to lift heavy!

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. Rower
2. BOSU Push Up (from knees) with Knee Extension 
3. Side Lunge with Plate Slide (25lb plate)
4. Double Extend: "Eggs & Bacon", with weight (25lb plate)
5. Pullover: on Stability Ball or Floor (30lb dumbbell)
6. Deadlift: B Stance (2X 25lb dumbbells)
7. Roll Out: Stability Ball or Ab Roller
8. Lat Pull Down: Single Arm, Cable Machine (at 3rd plate)
9. Split Squat: Rear Foot Elevated (2X 15lb dumbbells)
10. Chest Press: Smith Machine (bar + 30lbs, 15lbs of plates each side)
11. Sumo Squat: Front Rack "Goblet" Hold (30lb dumbbell)
12. Single Leg Lower with Plate Turn: (25lb plate)

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