Circuit Class 4/13/26 1 Minute Circuit (TFS)

   

Circuit Class 4/13/26 

 Total Body Circuit

This is the workout for AgriLife Texas Forest Service that was performed on 4/13/26.

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 Deadlift
3. Pilates Scissor
4. Dumbbell Pullover: Can use Stability Ball or Floor
5. Step Side Lunge
6. Bird Dog: Extend & Crunch (elbow to knee)
7. Weighted Glute Bridge: Can use Stability Ball or Floor
8. Landmine Rotations: Straight Arms
9. Lat Pull Down: Single Arm
10. Step Ups: Bench with FOUR Risers
11. Suspension Row: Single Arm
12. Pilates Oblique Roll Back

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