Circuit Class 3/2/26 1 Minute Circuit (TFS)

  

Circuit Class 3/2/26 

 Total Body Circuit

This is the workout for AgriLife Texas Forest Service that was performed on 3/2/26.

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. Leg Press: Single Leg
2. Renegade Row: Single Arm Row from Plank Position
3. Opposite Toe Touch: Can use BOSU or Mat
4. Glute Bridge: Mini Band at Knees
5. Single Arm Chest Press: From Floor or Stability Ball or Hollow Hold
6. Windshield Wiper
7. Landmine Bent Over Row: Both Hands using Handles, add 25lb Plate
8. Glute Kick Back: Single Leg, Cable Machine
9. Shoulder Press: Single Arm, Machine
10. Reverse Crunch
11. Smith Squat
12. Forearm Plank with Knee Tap

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