Bodyweight Circuit Routine

Shared By : JefitTeam VIP
Frequency : 3 days / week
Day Type : Numerical
Type : Cutting
Difficulty : Beginner
Downloads / Views : 8 / 4194

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Description

This is a 3-day, beginner, bodyweight circuit routine. The goal is to perform this program three times a week for one month. Minimal equipment is needed (i.e. jump rope and bench) to complete the series of exercises. Each session is designed to be finished in less than 30-minutes.

Each training session offers supersets for a few of the exercises. This is where you do back-to-back set with minimal sets. Most of the sets are to be performed for time (i.e. 3-seconds) as interval sets.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Day 1

Workout 1

Exercise Name		Muscle	Timer	Reps	Sets	Track
	Jump Rope	Cardio	3 min	-	-
	Split Jump	Upper Legs	30 sec	Undefined	1
	Barbell Inverted Row	Back	0 sec	Undefined	2
	Push-Up	Chest	60 sec	Undefined	2
	Plank	Abs	60 sec	-	1
	Jump Squat	Upper Legs	60 sec	Undefined	1
	Jump Rope	Cardio	1 min	-	-
	Air Bike	Abs	30 sec	Undefined	1
	Bridge	Glutes	30 sec	-	1
	Cobra	Abs	30 sec	-	1
	Mountain Climber	Upper Legs	60 sec	Undefined	1
	Seated Leg Tuck	Abs	30 sec	Undefined	1
	Jump Rope	Cardio	2 min	-	-

Day 2

Workout 2

Exercise Name		Muscle	Timer	Reps	Sets	Track
	Jump Rope	Cardio	3 min	-	-
	Chin-Up	Back	0 sec	8	2
	Push-Up	Chest	60 sec	8	2
	Box Jump Multiple Response	Upper Legs	60 sec	Undefined	1
	Reverse Crunch	Abs	30 sec	Undefined	1
	Plank	Abs	60 sec	-	1
	Jump Rope	Cardio	1 min	-	-
	Rocket Jump	Upper Legs	60 sec	Undefined	1
	Cobra	Abs	0 sec	-	2
	Mountain Climber	Upper Legs	60 sec	Undefined	2
	Seated Leg Tuck	Abs	60 sec	Undefined	1

Day 3

Workout 3

Exercise Name		Muscle	Timer	Reps	Sets	Track
	Jump Rope	Cardio	3 min	-	-
	Split Jump	Upper Legs	30 sec	Undefined	1
	Barbell Inverted Row	Back	0 sec	Undefined	2
	Push-Up	Chest	60 sec	Undefined	2
	Jump Squat	Upper Legs	60 sec	Undefined	1
	Plank	Abs	60 sec	-	1
	Jump Rope	Cardio	1 min	-	-
	Air Bike	Abs	60 sec	Undefined	1
	Cobra	Abs	30 sec	-	1
	Mountain Climber	Upper Legs	60 sec	Undefined	1
	Seated Leg Tuck	Abs	60 sec	Undefined	1

Abs (284)
Back (138)
Biceps (116)
Chest (139)
Forearm (51)
Glutes (26)
Shoulders (207)
Triceps (109)
Upper Legs (176)
Lower Legs (43)
Cardio (19)
All (1309)

Bodyweight Circuit Routine

Description

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