Circuit 7

Guide

Seven stations. One clock. About seven minutes.

A seven-station circuit is the same shape at an outdoor Fitness Court, a calisthenics park, or a backyard bar: move through seven zones, rest short, repeat.

The seven stations

• Core Midsection. Planks, raises, rotations.
• Squat Legs and hips.
• Push Chest, shoulders, triceps.
• Lunge Single-leg strength and balance.
• Pull Back and biceps — rows or hanging work if you have a bar.
• Agility Fast feet, coordination.
• Bend Hinge and posterior chain.

Circuit 7 calls each station out loud so you are not squinting at a map in the sun.

The 45 / 15 clock

Default round: 45 seconds of work, 15 seconds to walk to the next station. Seven stations is about seven minutes. Add rounds if you want a longer session, with a breather between rounds.

That window is short on purpose. You show up, you finish, you go home. No class start time.

How Circuit 7 runs it

• The 7-Minute Baseline: names the move. Free.
• The 7-Minute Circuit and Station Timer: same clock, you pick the move. Free.
• Strength Foundations and the rest of the library: Premium, with the builder and Apple Watch.

Voice cues. Phone in your pocket. Works with the screen locked. Works with zero bars. Your music keeps playing.

Full movement list: exercise library.

More guides

• Outdoor gym timer (zero bars)
• Calisthenics park interval timer
• Avon, Ohio outdoor gym

Circuit 7 is an independent app and is not affiliated with, endorsed by, or sponsored by the National Fitness Campaign or The Fitness Court®.