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Circuit Class 7/15/26 Total Body Circuit
This is the workout for AgriLife Texas Forest Service that was performed on 7/15/26.
Warm Up (5-10 minutes)
Circuit
1 minute at each station with 30-45 sec rest to change stations
1. Pullover: Single Dumbbell, can use Stability Ball
2. Weighted Glute Bridge: Single Dumbbell, can use Stability Ball
3. Bird Dog: Extend & Elbow to opposite Knee
4. Chest Fly: Single Arm, Dumbbell, can use Stability Ball
5. Hamstring Curls: Glute Bridge using Foam Roller
6. Forearm Plank with Knee Tap
7. Seated Row: Single Arm, Cable Machine
8. Step Up: 1. Get Up (High Step), 2. Balance, 3. Add Weight (Dumbbells)
9. Russian Twist: with Leg Pass Through
10. Suspension Row: Single Arm
11. Side Lunge with Plate Slide
12. Prone Pointer: Raise Opposite Arm / Leg
Once Entire Circuit has been done, perform Moby's "Flower" Side Lying Abductors (this means 2 rounds). Then return to circuit for "free time". Can choose any exercise from the circuit or skip any exercise. Maintain 1 minute to 30/45 sec interval.
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.
mpeacockcpt94@gmail.com
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