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Home Circuit
General
Intermediate
Barbell
Plan Details
The Home Circuit routine by JasonAdenuga is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
If you’re looking to do a workout in about 30-minutes, have minimal equipment and love the fast pace of circuits - you’ve found the right program. Note: if you don’t have an Ab Roller, you can substitute in a set of your favorite ab exercise. If you have a barbell or EZ Curl bar, lock on a weight plate on each side and presto ...an instant Ab Roller. If you don’t have a Kettlebell use a Dumbbell instead. Perform 3x10 on all exercises on Day 1 - and increase the volume to 12 to 15 reps on Day 2. (Dedicated to JW/DH - TY for your input) Enjoy, Be Well and Stay Strong! MICHAEL WOOD, CSCS JeFit Team
Routine detail
Mon
Workout 1 - All Sets 3x10
Est. 31 min
12 exercises
Kettlebell Goblet Squat
1 Set x 10 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 10 Reps
Barbell Squat to Shoulder Press
1 Set x 10 Reps
Dumbbell Bent-Over Row
1 Set x 10 Reps
Kettlebell Goblet Squat
1 Set x 10 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 10 Reps
Barbell Squat to Shoulder Press
1 Set x 10 Reps
Dumbbell Bent-Over Row
1 Set x 10 Reps
Kettlebell Goblet Squat
1 Set x 10 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 10 Reps
Barbell Squat to Shoulder Press
1 Set x 10 Reps
Dumbbell Bent-Over Row
1 Set x 10 Reps
Tue
Workout 2 - All Sets 3x12-15
Est. 35 min
12 exercises
Kettlebell Goblet Squat
1 Set x 12 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 12 Reps
Barbell Squat to Shoulder Press
1 Set x 12 Reps
Dumbbell Bent-Over Row
1 Set x 12 Reps
Kettlebell Goblet Squat
1 Set x 15 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 15 Reps
Barbell Push Press
1 Set x 15 Reps
Dumbbell Bent-Over Row
1 Set x 15 Reps
Kettlebell Goblet Squat
1 Set x 15 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 15 Reps
Barbell Push Press
1 Set x 15 Reps
Dumbbell Bent-Over Row
1 Set x 15 Reps
Wed
Workout 1 - All Sets 3x10
Est. 31 min
12 exercises
Kettlebell Goblet Squat
1 Set x 10 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 10 Reps
Barbell Squat to Shoulder Press
1 Set x 10 Reps
Dumbbell Bent-Over Row
1 Set x 10 Reps
Kettlebell Goblet Squat
1 Set x 10 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 10 Reps
Barbell Squat to Shoulder Press
1 Set x 10 Reps
Dumbbell Bent-Over Row
1 Set x 10 Reps
Kettlebell Goblet Squat
1 Set x 10 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 10 Reps
Barbell Squat to Shoulder Press
1 Set x 10 Reps
Dumbbell Bent-Over Row
1 Set x 10 Reps
Thu
Workout 2 - All Sets 3x12-15
Est. 35 min
12 exercises
Kettlebell Goblet Squat
1 Set x 12 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 12 Reps
Barbell Squat to Shoulder Press
1 Set x 12 Reps
Dumbbell Bent-Over Row
1 Set x 12 Reps
Kettlebell Goblet Squat
1 Set x 15 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 15 Reps
Barbell Push Press
1 Set x 15 Reps
Dumbbell Bent-Over Row
1 Set x 15 Reps
Kettlebell Goblet Squat
1 Set x 15 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 15 Reps
Barbell Push Press
1 Set x 15 Reps
Dumbbell Bent-Over Row
1 Set x 15 Reps
Fri
Workout 1 - All Sets 3x10
Est. 31 min
12 exercises
Kettlebell Goblet Squat
1 Set x 10 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 10 Reps
Barbell Squat to Shoulder Press
1 Set x 10 Reps
Dumbbell Bent-Over Row
1 Set x 10 Reps
Kettlebell Goblet Squat
1 Set x 10 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 10 Reps
Barbell Squat to Shoulder Press
1 Set x 10 Reps
Dumbbell Bent-Over Row
1 Set x 10 Reps
Kettlebell Goblet Squat
1 Set x 10 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 10 Reps
Barbell Squat to Shoulder Press
1 Set x 10 Reps
Dumbbell Bent-Over Row
1 Set x 10 Reps
Sat
Cardio
Est. 2 min
1 exercise
Walking
1 Set
Sun
Cardio
Est. 2 min
1 exercise
Walking
1 Set
