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Bodyweight Circuit Training
General
Advanced
Body
Plan Details
The Bodyweight Circuit Training routine by Ladiesman237 is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
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.
Routine detail
Day 1
Training
Est. 80 min
32 exercises
Push-Up
1 Set x 12 Reps
Crunch
1 Set x 16 Reps
Push-Up
1 Set x 12 Reps
Crunch
1 Set x 16 Reps
Push-Up
1 Set x 12 Reps
Crunch
1 Set x 16 Reps
Push-Up
1 Set x 12 Reps
Crunch
1 Set x 16 Reps
Prisoner Squat
1 Set x 14 Reps
Dip
1 Set x 12 Reps
Prisoner Squat
1 Set x 14 Reps
Dip
1 Set x 12 Reps
Prisoner Squat
1 Set x 14 Reps
Dip
1 Set x 12 Reps
Prisoner Squat
1 Set x 14 Reps
Dip
1 Set x 12 Reps
Bodyweight Lunge
1 Set x 14 Reps
Bench Dip
1 Set x 12 Reps
Bodyweight Lunge
1 Set x 14 Reps
Bench Dip
1 Set x 12 Reps
Bodyweight Lunge
1 Set x 14 Reps
Bench Dip
1 Set x 12 Reps
Bodyweight Lunge
1 Set x 14 Reps
Bench Dip
1 Set x 12 Reps
Pull-Up
1 Set x 12 Reps
Back Hyperextension
1 Set x 16 Reps
Pull-Up
1 Set x 12 Reps
Back Hyperextension
1 Set x 16 Reps
Pull-Up
1 Set x 12 Reps
Back Hyperextension
1 Set x 16 Reps
Pull-Up
1 Set x 12 Reps
Back Hyperextension
1 Set x 16 Reps
Day 2
Cardio
Est. 48 min
2 exercises
Treadmill Running
1 Set
Walking
1 Set
Day 3
Rest
Est. 0 min
0 exercises
This day is empty
Day 4
Training
Est. 80 min
32 exercises
Prisoner Squat
1 Set x 14 Reps
Dip
1 Set x 12 Reps
Prisoner Squat
1 Set x 14 Reps
Dip
1 Set x 12 Reps
Prisoner Squat
1 Set x 14 Reps
Dip
1 Set x 12 Reps
Prisoner Squat
1 Set x 14 Reps
Dip
1 Set x 12 Reps
Bodyweight Lunge
1 Set x 14 Reps
Bench Dip
1 Set x 12 Reps
Bodyweight Lunge
1 Set x 14 Reps
Bench Dip
1 Set x 12 Reps
Bodyweight Lunge
1 Set x 14 Reps
Bench Dip
1 Set x 12 Reps
Bodyweight Lunge
1 Set x 14 Reps
Bench Dip
1 Set x 12 Reps
Pull-Up
1 Set x 12 Reps
Back Hyperextension
1 Set x 16 Reps
Pull-Up
1 Set x 12 Reps
Back Hyperextension
1 Set x 16 Reps
Pull-Up
1 Set x 12 Reps
Back Hyperextension
1 Set x 16 Reps
Pull-Up
1 Set x 12 Reps
Back Hyperextension
1 Set x 16 Reps
Push-Up
1 Set x 12 Reps
Crunch
1 Set x 16 Reps
Push-Up
1 Set x 12 Reps
Crunch
1 Set x 16 Reps
Push-Up
1 Set x 12 Reps
Crunch
1 Set x 16 Reps
Push-Up
1 Set x 12 Reps
Crunch
1 Set x 16 Reps
Day 5
Cardio
Est. 48 min
2 exercises
Treadmill Running
1 Set
Walking
1 Set
Day 6
Training
Est. 80 min
32 exercises
Pull-Up
1 Set x 12 Reps
Back Hyperextension
1 Set x 16 Reps
Pull-Up
1 Set x 12 Reps
Back Hyperextension
1 Set x 16 Reps
Pull-Up
1 Set x 12 Reps
Back Hyperextension
1 Set x 16 Reps
Pull-Up
1 Set x 12 Reps
Back Hyperextension
1 Set x 16 Reps
Push-Up
1 Set x 12 Reps
Crunch
1 Set x 16 Reps
Push-Up
1 Set x 12 Reps
Crunch
1 Set x 16 Reps
Push-Up
1 Set x 12 Reps
Crunch
1 Set x 16 Reps
Push-Up
1 Set x 12 Reps
Crunch
1 Set x 16 Reps
Dip
1 Set x 12 Reps
Prisoner Squat
1 Set x 14 Reps
Dip
1 Set x 12 Reps
Prisoner Squat
1 Set x 14 Reps
Dip
1 Set x 12 Reps
Prisoner Squat
1 Set x 14 Reps
Dip
1 Set x 12 Reps
Prisoner Squat
1 Set x 14 Reps
Bench Dip
1 Set x 12 Reps
Bodyweight Lunge
1 Set x 14 Reps
Bench Dip
1 Set x 12 Reps
Bodyweight Lunge
1 Set x 14 Reps
Bench Dip
1 Set x 12 Reps
Bodyweight Lunge
1 Set x 14 Reps
Bench Dip
1 Set x 12 Reps
Bodyweight Lunge
1 Set x 14 Reps
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
