Week 29: T-Shirt Circuit

It’s time for another kid-friendly circuit! All you need to complete this workout is a t-shirt or hand towel.

There are 5 different moves in the circuit. We will spend 30 seconds on each move, and then take a 10-second rest before moving on to the next exercise. At the end of the circuit, we will take a 1-minute rest before doing it all over again. We will be completing this circuit three times through. Remember to play hard and try your best. All movement is celebrated here at BCF!

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

This circuit will be posted as a YouTube video on Friday, October 9, 2020. You can follow along with Rachel, BCF Program Coordinator, as she completes this circuit all the way through! Rest and work times will be included. All you have to do is press play!


T-shirt slams

Hold your t-shirt longways, stretched between your hands. Start with your arms above your head, and then quickly “slam” the shirt down. Make sure to bend your legs to EXPLODE for this move!




Rainbow Stretch

Hold your t-shirt above your head. Stretch to the left, then the right. Use your core to pull yourself back to center.




Circle Skips

Circle your arms in front of your body while shuffling side to side.




Boat Taps

Sit in a boat pose. Wrap your t-shirt around your feet and hold the ends with your hands. Balancing carefully, tap remove one foot and tap it on the ground. Replace it, then tap your other foot.




March and Press

Start by standing tall. Extend your arms in the air, holding your shirt stretched between your hands. Bring one knee up to march in place, and bring arms down so your t-shirt touches the back of your neck. When your put your foot back down, extend your arms up.


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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