Circuit Class 8/26/26 1 Minute Circuit (TFS)

             

Circuit Class 8/26/26 

 Total Body Circuit

This is the workout for AgriLife Texas Forest Service that was performed on 8/26/26.

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, on Stability Ball
2. Glute Bridge: Weighted, on Stability Ball
3. Bird Dog: Extend & Elbow to Knee
4. Dumbbell Pullover: on Stability Ball
5. Step Side Lunge: Single Dumbbell
6. Russian Twist: Weighted
7. Seated Row: Single Arm, Cable Machine
8. Step Up: Step with 5 Risers, Prioritize 1. Get Up, 2. Balance, 3. Add Dumbbells
9. Prone Pointer
10. Suspension Single Arm Row
11. Mini Band Squat: to Bench
12. Forearm Plank with Knee Tap

Once Entire Circuit has been done, perform Moby's "Flower" Side Lying Abductors (this means twice). 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.

Michelle Peacock, NSCA-CPT
mpeacockcpt94@gmail.com