4 Exercise Circuit


Erik Miller, Health, Phys Ed and Strength Coach, Fit-EDU

Repeat the Circuit 3-5 times

  1. Broad Jump x 3 reps
  2. Ring or TRX Push-ups x 6 reps
  3. Ring or TRX Row x 9 reps
  4. Bodyweight Squat x 12 reps

I chose these exercises for a few reasons.

  1. They are the basic human movement patterns of push, pull, squat, and hinge.
  2. They can be progressed or regressed in many ways.
  3. They are pre-requites for future weight lifting and/or advanced gymnastic skills to be built upon.

1. Broad Jump

  • Start with hands reaching overhead and on the balls of the feet.
  • When ready to jump, throw hands down and behind your body while bending at the hips and knees.  Be sure to hinge the hips back so the torso can become more horizontal to the ground.
  • Once hips and legs have been loaded, quickly jump as explosively and as far as possible.  Do your best to stick the landing and repeat for two more jumps.


2. Ring or TRX Push-ups

  • Set rings or TRX at roughly hip height
  • Grasp rings and angle your body forward keeping arms extended in front of you.
  • Descend your chest to the rings by bending elbows and rocking forward.  Be sure to keep arms close to the torso while simultaneously contracting abdominals,  glutes, and thighs.
  • Push away from the rings to the starting position


3. Ring or TRX Row

  • Grasp rings and lean back so body is angled away from rings with arms extended in front of you.
  • Initiate movement by pulling elbows back.  Continue to pull until torso touches rings.
  • Be sure to keep abdominals, glutes, and legs statically contracted throughout the movement.
  • Return to the starting position.


4. Bodyweight Squat

  • Start with feet flat on the ground with a shoulder width stance.  Toes can point straight forward or be angled out up to 30 degrees.  Allow stance to feel natural.
  • Descend by simultaneously pushing the hips back and the knees forward.
  • Keep knees pointed in the same direction as the toes.  Keep feet flat throughout the entire movement.
  • Go as low as possible with the spine held in neutral.
  • Stand all the way up at the top before repeating.