Circuit Class 3/16/26 1 Minute Circuit (TFS)

   

Circuit Class 3/16/26 

 Total Body Circuit

This is the workout for AgriLife Texas Forest Service that was performed on 3/16/26.

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. Shoulder Press: Single Arm, Split Kneel
2. Sumo Squat: Front Rack, Goblet Hold
3. Stability Ball Dead Bug
4. Bird Dog with Row: use Step for Elevation
5. Deadlift B-Stance: Heavy Dumbbells
6. Pointer: Prone, Lift Opposite Arm & Leg, keep arm / leg straight
7. Chest Press: Smith
8. Suitcase Squat: Single Kettlebell
9. Single Leg Lower: with Plate Turn
10. Seated Row: Single Arm, Cable Machine
11. Russian Twist
12. Split Squat: Rear Foot Elevated

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