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Circuit training was designed to perform a set amount of exercises in a row (circuit) without any rest in between each set of the exercise.
In this Jefit Bodyweight Circuit Routine, the main focus upon this routine is to build strength and increase muscle endurance but also maintaining a lean physique.
After completing the first circuit, you will take a 45 second rest period and then repeat the same circuit 3 more times for a total of 4 circuits performed.
You will be targeting all of the main muscle group through 8 various multi-joint exercises that help strengthen and build the muscles.
The key to any circuit training routine is to make sure that you do not rest in between sets or in between exercises until you complete all of the exercises in the circuit. This will keep your metabolic rate up ensuring that you burn as many calories as possible without sacrificing strength.
Notes
Loosening up your joints/muscles is key to prevent injury and stay warmed up throughout the entire circuit.
If you perform exercises too quickly or not to full repetition, you can possibly injure yourself or not get the full benefit of performing this circuit routine.
Warming Up
Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight.
Reps, Sets and Rest
There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking.
Getting Help
If you need some help getting started, join our facebook group and our team and existing community would be happy to help!
3x15 reps |
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3x15 reps |
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3x15 reps |
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3x15 reps |
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Dumbbell Pullover
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3x15 reps |
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Dumbbell One-Arm Hammer Press
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3x15 reps |
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Kettlebell Floor Press
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3x15 reps |
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Kettlebell One-Arm Floor Press
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3x15 reps |
rest: 0s
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Band Cross-Over
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3x15 reps |
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3x15 reps |
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3x15 reps |
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3x15 reps |
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Standing Trunk Rotation
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15x0 reps |
rest: 60s
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Dynamic Back Stretch
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3x15 reps |
rest: 60s
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Hip Stretch
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15x0 reps |
rest: 60s
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Seated Rotation
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3x15 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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3x15 reps |
rest: 0s
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Dumbbell Tate Press
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3x15 reps |
rest: 0s
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Dumbbell Hammer Curl (Cross Body)
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3x15 reps |
rest: 0s
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Dumbbell Seated One-Arm Tricep Extension
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3x15 reps |
rest: 0s
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Dumbbell High Curl
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3x20 reps |
rest: 0s
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Dumbbell Seated Tricep Press
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3x15 reps |
rest: 0s
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Dumbbell Concentration Curl
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3x15 reps |
rest: 0s
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Dumbbell Tricep Extension
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3x15 reps |
rest: 0s
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Dumbbell Seated Alternating Hammer Curl
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3x15 reps |
rest: 0s
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Single-Leg Bench Dip
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3x20 reps |
rest: 0s
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Air Bike
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3x50 reps |
rest: 0s
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Leg Raise
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3x10 reps |
rest: 0s
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Plank
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3x1 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Forearm Plank with Hip Abduction
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3x20 reps |
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3x20 reps |
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Flutter Kick
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3x50 reps |
rest: 0s
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Weighted Trunk Rotation
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3x15 reps |
rest: 0s
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3x20 reps |
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3x20 reps |
rest: 0s
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Dumbbell Bicep Curl (Supine)
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3x20 reps |
rest: 0s
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Dumbbell Alternating Tricep Extension
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3x20 reps |
rest: 0s
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Dumbbell Inner Bicep Curl
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3x20 reps |
rest: 0s
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Dumbbell Tricep Extension (Supine)
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3x20 reps |
rest: 0s
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Dumbbell Bench Press
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3x20 reps |
rest: 0s
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3x20 reps |
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3x20 reps |
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Dumbbell Bent-Over Row (Palms in)
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3x20 reps |
rest: 0s
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Dumbbell Upright Row
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3x20 reps |
rest: 0s
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Dumbbell Shoulder Press
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3x20 reps |
rest: 0s
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Dumbbell Step-Up
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3x20 reps |
rest: 0s
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Dumbbell Bench Squat
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3x20 reps |
rest: 0s
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Plank
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3x60 reps |
rest: 60s
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3x20 reps |
rest: 0s
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Standing Trunk Rotation
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3x15 reps |
rest: 30s
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Dynamic Back Stretch
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3x15 reps |
rest: 0s
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Hip Stretch
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3x15 reps |
rest: 30s
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Seated Rotation
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3x15 reps |
rest: 0s
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Cat Stretch
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3x1 reps |
rest: 30s
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Pelvic Tilt to Glute Bridge
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3x1 reps |
rest: 30s
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Back Stretch
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3x1 reps |
rest: 30s
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Dumbbell One-Arm Row
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3x15 reps |
rest: 0s
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Dumbbell Deadlift
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3x15 reps |
rest: 0s
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Dumbbell Bent-Over Row (Palms in)
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3x15 reps |
rest: 0s
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Dumbbell Rotational Row
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3x20 reps |
rest: 0s
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3x20 reps |
rest: 0s
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Dumbbell Upright Row
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3x20 reps |
rest: 0s
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Band Reverse Fly
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3x15 reps |
rest: 0s
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3x15 reps |
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3x20 reps |
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3x20 reps |
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Band Upright Row
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3x20 reps |
rest: 0s
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Dumbbell One-Arm Bench Press
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3x15 reps |
rest: 0s
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Dumbbell One-Arm Hammer Press
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3x15 reps |
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3x15 reps |
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3x15 reps |
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3x15 reps |
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Dumbbell Fly
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3x15 reps |
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3x15 reps |
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Band Cross-Over
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3x20 reps |
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3x20 reps |
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3x20 reps |
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3x10 reps |
rest: 0s
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3x10 reps |
rest: 0s
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Dumbbell One-Arm Tricep Kickback
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3x15 reps |
rest: 0s
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Dumbbell One-Arm Tricep Extension
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3x15 reps |
rest: 0s
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Kettlebell One-Arm Swing
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3x15 reps |
rest: 0s
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Kettlebell Goblet Squat
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3x15 reps |
rest: 0s
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Kettlebell Alternating Floor Press
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3x15 reps |
rest: 0s
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Dumbbell Fly
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3x15 reps |
rest: 0s
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Dumbbell One-Arm Shoulder Press
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3x15 reps |
rest: 0s
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Dumbbell One-Arm Front Raise
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3x15 reps |
rest: 0s
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Dumbbell Concentration Curl
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3x15 reps |
rest: 0s
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Dumbbell Hammer Curl (Cross Body)
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3x15 reps |
rest: 0s
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Dumbbell One-Arm Row
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3x15 reps |
rest: 0s
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Band Reverse Fly
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3x15 reps |
rest: 0s
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Band Cross-Over
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3x15 reps |
rest: 0s
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Bodyweight Calf Raise
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3x20 reps |
rest: 0s
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Bodyweight Squat
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3x20 reps |
rest: 0s
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Single-Leg Kickback
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3x20 reps |
rest: 0s
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Kettlebell Single-Leg Deadlift
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3x20 reps |
rest: 0s
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Kettlebell One-Arm Swing
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3x15 reps |
rest: 0s
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Kettlebell Goblet Squat
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3x15 reps |
rest: 0s
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Dumbbell Single-Leg Calf Raise
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3x20 reps |
rest: 0s
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Dumbbell Hamstring Curl
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3x20 reps |
rest: 0s
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3x20 reps |
rest: 0s
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Leg Swing
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3x20 reps |
rest: 0s
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Dumbbell Bent-Over Reverse Fly
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3x15 reps |
rest: 0s
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Dumbbell One-Arm Shoulder Press
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3x15 reps |
rest: 0s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 0s
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Dumbbell Upright Row
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3x8 reps |
rest: 0s
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Dumbbell Hammer Shoulder Press
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3x8 reps |
rest: 0s
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Dumbbell Front Raise
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3x8 reps |
rest: 0s
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Dumbbell Cuban Press
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3x15 reps |
rest: 0s
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Dumbbell Seated Press (Palms In)
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3x15 reps |
rest: 0s
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Dumbbell Seated Shoulder Press
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3x20 reps |
rest: 0s
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Dumbbell Seated Front Raise
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3x15 reps |
rest: 0s
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Dumbbell Seated Side Lateral Raise
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3x15 reps |
rest: 0s
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