--- title: Total Body Circuit 1 | BridgeAthletic description: A total body workout brought to you by BridgeAthletic in collaboration with EXOS. Every week we'll examine variations and modifications of exercises to optimize performance, mitigate injuries, and power the plateaus.  image: https://blog.bridgeathletic.com/hubfs/Exercise%20Circuits%20%20(2).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(2).png) April 23, 2020 By BridgeAthletic # Total Body Circuit 1 | BridgeAthletic Share: - - -   As a part of our #BridgeFit series we are launching circuits brought to you by BridgeAthletic in collaboration with EXOS. This week we have a total body circuit. Every week we'll examine variations and modifications of exercises to optimize performance, mitigate injuries, and power the plateaus.  Complete all exercises below and then rest for 30 seconds. Repeat 4 times.  **Exercise 1: Bear Crawl - Forward** **Cue 1:**Table-top position. Hands under shoulders, knees below hips. Back flat, core tight. **Cue 2: **Lift knees from floor. Take one step forward with one foot and hand. Core tight. **Cue 3: **Step forward with opposite foot and hand. **Cue 4: **Maintain a stable core while moving forward. **Cue 5: **Continue stepping forward for prescribed time. **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: Bear Crawl - Reverse** **Cue 1:** Table-top position. Hands under shoulders, knees below hips. Back flat, core tight. **Cue 2:** Lift one foot off floor, bringing knee towards chest. **Cue 3:** Step backward with opposite foot and hand. **Cue 4:** Maintain a stable core while moving backward. **Cue 5:** Continue stepping forward for prescribed time. **Exercise 4: Squat Jump Continuous** ****Cue 1:****Standing. Feet hip width. Chest up, back flat. **Cue 2**:Quarter squat. Extend hips, swing arms, drive through heels to lift body. **Cue 3:** Land softly with your hips back and down. Quickly repeat for prescribed reps. 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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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