Circuit Class 5/18/26 1 Minute Circuit (TFS)

    

Circuit Class 5/18/26 

 Total Body Circuit

This is the workout for AgriLife Texas Forest Service that was performed on 5/18/26.

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. Chest Fly: Single Arm, can be on BOSU or Stability Ball or Mat
2. Side Lunge with Plate Slide
3. Pilates Scissor
4. Dumbbell Pullover: can be on Stability Ball or Mat, Heavy Dumbbell
5. Mini Band Side Steps: "Monster Walk", Band at Knees
6. Pilates Oblique Roll Back
7. Mini Band "I" Press: band at Elbows, balance on one foot
8. Step Up: High Step, then add Balance, then add Weight (Dumbbells)
9. Bird Dog: Extend Opposite Arm/ Leg, Elbow to Knee
10. Lat Pull Down: Single Arm, Cable Machine
11. Hamstring Curls: Suspension
12. Dumbbell Dead Bug

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