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 Jump Rope

Cardio

3 min - - Progress Chart
Split Jump Split Jump

Upper Legs

30 sec Undefined 1 Progress Chart
Barbell Inverted Row Barbell Inverted Row

Back

0 sec Undefined 2 Progress Chart
Push-Up Push-Up

Chest

60 sec Undefined 2 Progress Chart
Plank Plank

Abs

60 sec - 1 Progress Chart
Jump Squat Jump Squat

Upper Legs

60 sec Undefined 1 Progress Chart
Jump Rope Jump Rope

Cardio

1 min - - Progress Chart
Air Bike Air Bike

Abs

30 sec Undefined 1 Progress Chart
Bridge Bridge

Glutes

30 sec - 1 Progress Chart
Cobra Cobra

Abs

30 sec - 1 Progress Chart
Mountain Climber Mountain Climber

Upper Legs

60 sec Undefined 1 Progress Chart
Seated Leg Tuck Seated Leg Tuck

Abs

30 sec Undefined 1 Progress Chart
Jump Rope Jump Rope

Cardio

2 min - - Progress Chart
Day 2 Workout 2
Exercise Name Muscle Timer Reps Sets Track
Jump Rope Jump Rope

Cardio

3 min - - Progress Chart
Chin-Up Chin-Up

Back

0 sec 8 2 Progress Chart
Push-Up Push-Up

Chest

60 sec 8 2 Progress Chart
Box Jump Multiple Response Box Jump Multiple Response

Upper Legs

60 sec Undefined 1 Progress Chart
Reverse Crunch Reverse Crunch

Abs

30 sec Undefined 1 Progress Chart
Plank Plank

Abs

60 sec - 1 Progress Chart
Jump Rope Jump Rope

Cardio

1 min - - Progress Chart
Rocket Jump Rocket Jump

Upper Legs

60 sec Undefined 1 Progress Chart
Cobra Cobra

Abs

0 sec - 2 Progress Chart
Mountain Climber Mountain Climber

Upper Legs

60 sec Undefined 2 Progress Chart
Seated Leg Tuck Seated Leg Tuck

Abs

60 sec Undefined 1 Progress Chart
Day 3 Workout 3
Exercise Name Muscle Timer Reps Sets Track
Jump Rope Jump Rope

Cardio

3 min - - Progress Chart
Split Jump Split Jump

Upper Legs

30 sec Undefined 1 Progress Chart
Barbell Inverted Row Barbell Inverted Row

Back

0 sec Undefined 2 Progress Chart
Push-Up Push-Up

Chest

60 sec Undefined 2 Progress Chart
Jump Squat Jump Squat

Upper Legs

60 sec Undefined 1 Progress Chart
Plank Plank

Abs

60 sec - 1 Progress Chart
Jump Rope Jump Rope

Cardio

1 min - - Progress Chart
Air Bike Air Bike

Abs

60 sec Undefined 1 Progress Chart
Cobra Cobra

Abs

30 sec - 1 Progress Chart
Mountain Climber Mountain Climber

Upper Legs

60 sec Undefined 1 Progress Chart
Seated Leg Tuck Seated Leg Tuck

Abs

60 sec Undefined 1 Progress Chart