Circuit Class 2/9/26 1 Minute Circuit (TFS)

 

Circuit Class 2/9/26 

 Total Body Circuit

This is the workout for AgriLife Texas Forest Service that was performed on 2/9/26.

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. BOSU Push Up with Knee Extension
2. Kettlebell Wide Leg Deadlift
3. Bird Dog Elbow to Knee: Extend & Crunch
4. Dumbbell Pullover
5. Step Side Lunge
6. Windmill: Standing (wide stance) or Split Kneel
7. Weighted Glute Bridge: can use Stability Ball
8. Dead Bug: Stability Ball
9. Lat Pull Down: Single Arm
10. Step Up: High Step
11. Suspension Single Arm Row
12. Pilates Scissor

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