--- title: Total Body Circuit 3 | BridgeAthletic description: A total body circuit brought to you by BridgeAthletic in collaboration with EXOS. image: https://blog.bridgeathletic.com/hubfs/Exercise%20Circuits%20%20(17).png --- [![BridgeAthletic Blog](https://blog.bridgeathletic.com/hs-fs/hub/414934/file-1317417595.png?width=150&height=50&name=file-1317417595.png "BridgeAthletic Blog")](https://blog.bridgeathletic.com) - [BridgeAthletic.com→](https://bridgeathletic.com/) ![](https://blog.bridgeathletic.com/hubfs/Exercise%20Circuits%20%20(17).png) July 28, 2020 By BridgeAthletic # Total Body Circuit 3 | BridgeAthletic Share: - - -   Today's #BridgeFit workout is a 15 minute total body circuit.   30 seconds Walking Lunges 30 seconds Push Up to Lateral Plank 30 seconds Lateral Bound to Stabilize  30 seconds Lateral Pillar Bridge - Feet Stacked   **Exercise 1: Walking Lunges**   **Cue 1: **Standing position. Feet hip width, toes facing forward. Chest up, back flat. **Cue 2: **Step forward. Sink hips. Front knee over front ankle, back knee toward floor. Chest up. **Cue 3: **Drive off back foot and through front foot. Directly step forward. Lunge. Repeat. **Exercise 2: 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 3: Lateral Bound to Stabilize**   **Cue 1: **Push off outside foot and jump, sticking landing with opposite foot. **Cue 2:**Use arm drive to push off ground with outside foot.  **Cue 3**: Tuck inside leg with each landing before next jump. Balanced and continuous. **Cue 4: **Repeat for prescribed reps or time. **Exercise 4: Lateral Pillar Bridge - Feet Stacked** **Cue 1: **Lie on side. Legs extended. Elbow under shoulder, forearm, hand on floor. **Cue 2: **Lift hip off floor. Engage core. Extend opposite arm. **Cue 3**: Side of body, hip, leg all aligned. Hold for prescribed time. Repeat movement on opposite side.   [![New call-to-action](https://no-cache.hubspot.com/cta/default/414934/81031e79-f727-41ab-b13e-9dc7c1290358.png)](https://cta-redirect.hubspot.com/cta/redirect/414934/81031e79-f727-41ab-b13e-9dc7c1290358)   #### About the Author [BridgeAthletic](https://blog.bridgeathletic.com/author/bridgeathletic) ![](https://blog.bridgeathletic.com/hs-fs/hub/414934/file-1246672403.png?width=75&name=file-1246672403.png) 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. ### Related Posts [![](https://blog.bridgeathletic.com/hubfs/ChatGPT%20Image%20Jun%2017%2c%202026%2c%2002_58_05%20PM.png)](https://blog.bridgeathletic.com/education-freedom-pt.-1) June 17, 2026 #### [Education = Freedom: Pt. 1](https://blog.bridgeathletic.com/education-freedom-pt.-1) Education isn't a degree or a credential, it's what happens when coaches commit to getting better... [Read More](https://blog.bridgeathletic.com/education-freedom-pt.-1) [![](https://blog.bridgeathletic.com/hubfs/unracked_year_in_review_banner_v5.png)](https://blog.bridgeathletic.com/unracked-year-in-review) May 22, 2026 #### [UNRACKED - Year in Review](https://blog.bridgeathletic.com/unracked-year-in-review) Across the first year of the UNRACKED conversation series, top coaches from the NFL, Special... 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