Week 3: Staff Circuit

Updated: Nov 18, 2020

Happy Friday everyone! We had an amazing week—we tuned into virtual cooking class on Tuesday via Facebook Live, worked hard on Wednesday during a Facebook Live for a yoga video, and tried out cool yoga poses all week long for our yoga weekly challenge!

This week, we are going to let out some energy by completing a circuit! It’s okay to take breaks and get water. Remember to play hard and try your best.

Do every move 10 times. Complete the circuit three times—make sure to get water at the end of each pass-through!

Push Ups

Push Ups: You can also complete these on your knees or on an incline. Try using a dining room chair or your sofa!

I'm a Star (Star Jumps)

I’m a Star: Start crouched down in a little ball, then bounce all the way up. Make sure to extend your arms and legs to turn yourself into a star!


Windmills: Stand tall with your arms extended to your side. Touch your right foot with your left hand, then switch! Touch your left foot with your right hand.


Squats: Stand with your legs shoulder width apart, then sit back like you are sitting in a chair.


Break Dancers: Start in a crab walk position. Kick up your right leg and try to touch it with your left hand in front of your body. This one can be tricky! You can also complete this move by kicking up one leg and keeping your hands on the ground. Awesome work!

Butt Kicks

Butt Kicks: Jog in place and kick your glutes with your heels.

Ski Jumps

Ski Jumps: Start standing on both feet. Jump to the right and land on your right foot. Touch your right toes with your left hand. Use your left leg to help you balance by putting it behind you.

WOOWEE—great work everyone! You can follow with Rachel as she completes this circuit on Facebook Live on Wednesday, April 8, 2020 at 6PM. You can find our Facebook here.

Want more ways to get your body moving? Check out these cool videos!

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! 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!

Facebook Live Follow Along

Follow along with Rachel as she completes this challenge!

Contact Us

Rachel N. Fleming

Bull City Fit Program Coordinator

(919) 681-1203


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