July 28, 2020 By BridgeAthletic

Total Body Circuit 3 | BridgeAthletic



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.


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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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