Week 25: Water Bottle Circuit

Make sure you grab your water bottle for this circuit—and not just to stay hydrated! We will be using a water bottle for these fun moves.

To complete this circuit, spend 30 seconds on each move with a 10-second break in between each exercise. When you have completed all the moves, take a one-minute rest before trying it again! Complete the circuit three times through.

1. Broad Jump

Place your water bottle on the ground, then take three big steps backwards. Stand with your feet together and jump to your water bottle. Quickly run backwards to get back to your starting position, and repeat!

2. Russian Twists

Sit on your tailbone with your legs bent. Hold your water bottle to your chest. Gently twist from side to side. You can gently tap your water bottle on the ground as your move from left to right.


3. Toy Soldiers

Hold your water bottle in front of your chest with straight arms. Alternate kicking your legs up, trying to touch your water bottle with your toes


4. Power Jacks

This move is similar to a jumping jack. Start by standing with your feet together and hold your water bottle at your chin. Jump your feet apart, then extend your arms so you are holding your water bottle above your head. Reverse and repeat!


5. Washing Machines

Stand with your legs shoulder width apart, holding your water bottle in from of your chest with straight arms. Using your feet and core, twist the water bottle from one side to the other.

Need an interval timer? We like this one! It’s preset with the work and rest times.

Weekly Challenge

Bull City Fit participants can earn their BCF Buck by sending in a picture video of you and your family completing your favorite move from the circuit above! Please send pictures and videos by email to bullcityfit@gmail.com or to our Instagram (@bullcityfit). You may be chosen to be featured on our social media account!

Contact Us

Rachel N. Fleming

Bull City Fit Program Coordinator

(919) 681-1203

rachel.n.fleming@duke.edu

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