Circuit Class 6/22/26 1 Minute Circuit (TFS)

     

Circuit Class 6/22/26 

 Total Body Circuit

This is the workout for AgriLife Texas Forest Service that was performed on 6/22/26.

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. Dumbbell Pullover: can use Stability Ball or Mat
2. Weighted Glute Bridge: can use Stability Ball or Mat
3. forearm Plank with Knee Tap
4. Mini Band I Press: band at elbows, balance on one foot or kneel on BOSU
5. Side Lunge with Plate Slide
6. Russian Twist
7. Suspension Single Arm Row
8. Bird Dog: Extend Opposite Arm/ Leg & Elbow to Knee
9. Single Arm Seated Row
10. Step Up: Focus Order 1. Height, 2. Balance, 3. Weight
11. Prone Pointer
12. Stability Ball Hamstring Curls

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