Circuit Class 9/21/26 1 Minute Circuit (TFS)

               

Circuit Class 9/21/26 

 Total Body Circuit

This is the workout for AgriLife Texas Forest Service that was performed on 9/21/26.

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. Leg Press: Single Leg
2. Chest Press: Single Arm, Dumbbell, on Stability Ball
3. Pilates Scissor
4. Sumo Squat: Front Rack, Goblet Hold, to Bench
5. Dumbbell Dead Bug
6. Single Leg Deadlift: Balance
7. Landmine Row: Both Hands, use Handle
8. Cossack Squat: to Bench, can hold Single Dumbbell, Goblet Hold at Chest
9. Pilates Oblique Roll Back
10. Lat Pull Down: Single Arm, Cable Machine
11. Stability Ball Passover
12. Suspension Chest Press

Once Entire Circuit has been done, perform Moby's "Flower" Squats. 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