August 04, 2020 By BridgeAthletic

Lower Body Circuit 3 | BridgeAthletic



Today's #BridgeFit workout is a 10 minute lower body circuit.  

30 seconds Burpee

15 seconds (each side) Lateral Lunge - Moving

30 seconds Glute Bridge

15 seconds (each side) Split Squat Jump - Continuous


Exercise 1: Burpee


Cue 1: Standing, feet hip width. Back flat, chest up.

Cue 2: Butt back, sink hips, knees over ankles. Squat position. Place hands on floor.

Cue 3: Kick feet back, arms extended on floor, hands beneath shoulders. Push-up position.

Cue 4: Bring feet back to squat position.

Cue 5: Extend through knees, hips, swing arms to lift body. Repeat for prescribed reps.


Exercise 2: Lateral Lunge - Moving



Cue 1: Standing. Toes facing forward, feet hip width. Chest up, back flat.

Cue 2:  Step forward. Sink hips, front knee over front ankle. Chest up, back flat.

Cue 3: Lunge position. Rotate torso toward front knee. Front knee over front ankle.

Cue 4: Lunge position. Rotate torso back, facing forward. Chest up, back flat.

Exercise 3: Glute Bridge

Cue 1: Lie on back. Bend knees, feet on floor near butt. Butt, back, head, arms all on floor.

Cue 2: Elevate hips. Engage core. Shoulders, torso, thighs, knees all aligned.

Cue 3Hold for prescribed time.

Exercise 3: Split Squat Jump - Continuous

Cue 1: Stand. Feet at hip width. Chest up, back flat.

Cue 2: Step backward. Sink hips. Front knee over ankle, back knee toward floor. Chest up. Eyes forward.

Cue 3:Extend hips, knees, ankles. Elevate body from floor. Switch leg position while elevated.

Cue 4: Absorb weight in lunge position.


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About the Author


At Bridge, we are all athletes and coaches first. As athletes, our team has experienced everything from riding the pine on JV, to winning NCAA championships, to competing in the Olympic Games. As coaches, we have helped countless athletes reach their full potential, winning everything from age group section championships to Olympic Gold Medals.

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