Circuit Class 9/28/26 1 Minute Circuit (TFS)

                

Circuit Class 9/28/26 

 Total Body Circuit

This is the workout for AgriLife Texas Forest Service that was performed on 9/28/26.

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. Pullover: Single Dumbbell on Stability Ball
2. Glute Bridge: Weighted (Dumbbell) on Stability Ball
3. Pointer: Prone on Floor, Raise Opposite Arm / Leg
4. Chest Fly: Single Arm, Dumbbell on Stability Ball
5. Step Side Lunge: Single Dumbbell
6. Bird Dog: Extend & Elbow to Knee
7. Suspension Row: Single Arm
8. Mini Band Squat: to Bench
9. Forearm Plank: Knee Tap
10. Seated Row: Single Arm, Cable Machine
11. Step Up: 1. Get Up (Step with 5 risers each side), 2. Balance, 3. Add Weight
12. Russian Twist: Single Dumbbell

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