Bodyweight Circuit Routine - JEFIT

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Bodyweight Circuit Routine - JEFIT

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Bodyweight Circuit Routine

AUTOPLAYAUDIO TIP

Cutting

Beginner

Machine strength

Plan Details

The Bodyweight Circuit Routine routine by bobbief44 is a 5 day workout plan. It is a beginner level plan to achieve cutting fitness goals.

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

Routine detail

Day 1

Workout Arms HIIT

Est. 0 min

14 exercises

Jump Rope Demonstration

Jump Rope

1 Set

Split Jump Demonstration

Split Jump

1 Set

Cable One-Arm Tricep Extension Demonstration

Cable One-Arm Tricep Extension

2 Sets

Push-Up Demonstration

Push-Up

2 Sets

Jump Squat Demonstration

Jump Squat

1 Set

Jump Rope Demonstration

Jump Rope

2 Sets

Leg Raise Demonstration

Leg Raise

2 Sets

Air Bike Demonstration

Air Bike

2 Sets

Cobra Demonstration

Cobra

1 Set

Mountain Climber Demonstration

Mountain Climber

1 Set

Band Upright Row Demonstration

Band Upright Row

2 Sets

Band Alternating Bicep Curl Demonstration

Band Alternating Bicep Curl

2 Sets x 8 Reps

Seated Leg Tuck Demonstration

Seated Leg Tuck

1 Set

Plank Demonstration

Plank

1 Set

Day 2

New Workout legs

Est. 0 min

8 exercises

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 20 Reps

Cable Leg Kickback Demonstration

Cable Leg Kickback

3 Sets x 20 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 20 Reps

Inner thigh lifts Demonstration

Inner thigh lifts

3 Sets x 20 Reps

Bodyweight Wall Squat Demonstration

Bodyweight Wall Squat

3 Sets x 20 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 20 Reps

Sumo squats Demonstration

Sumo squats

3 Sets x 20 Reps

Side squats Demonstration

Side squats

3 Sets x 20 Reps

Day 3

Workout Glutes/abs

Est. 0 min

17 exercises

Jump Rope Demonstration

Jump Rope

1 Set

Single-Leg Bench Dip Demonstration

Single-Leg Bench Dip

1 Set

Push-Up Demonstration

Push-Up

1 Set

Box Jump Multiple Response Demonstration

Box Jump Multiple Response

1 Set

Reverse Crunch Demonstration

Reverse Crunch

2 Sets

Alternating Heel Touch Demonstration

Alternating Heel Touch

2 Sets

Plank Demonstration

Plank

1 Set

Jump Rope Demonstration

Jump Rope

2 Sets

Rocket Jump Demonstration

Rocket Jump

1 Set

Bodyweight Lunge Demonstration

Bodyweight Lunge

2 Sets

Band Squat Demonstration

Band Squat

2 Sets

Cobra Demonstration

Cobra

2 Sets

Mountain Climber Demonstration

Mountain Climber

2 Sets

Seated Leg Tuck Demonstration

Seated Leg Tuck

1 Set

Reverse Crunch Demonstration

Reverse Crunch

2 Sets

Oblique Crunch Demonstration

Oblique Crunch

2 Sets

Plank Demonstration

Plank

1 Set

Day 4

New Workout Arms

Est. 0 min

8 exercises

Preacher Curl Machine Demonstration

Preacher Curl Machine

3 Sets x 20 Reps

Machine Back Extension Demonstration

Machine Back Extension

3 Sets x 20 Reps

Cable Standing Curl Demonstration

Cable Standing Curl

3 Sets x 20 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 20 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 20 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 20 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 20 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 20 Reps

Day 5

Workout Legs HIIT

Est. 0 min

14 exercises

Jump Rope Demonstration

Jump Rope

1 Set

Split Jump Demonstration

Split Jump

1 Set

Machine Inverted Row (Feet Elevated) Demonstration

Machine Inverted Row (Feet Elevated)

2 Sets

Push-Up Demonstration

Push-Up

2 Sets

Jump Squat Demonstration

Jump Squat

1 Set

Jump Rope Demonstration

Jump Rope

2 Sets

Air Bike Demonstration

Air Bike

2 Sets

Glute Kickback (Kneeling) Demonstration

Glute Kickback (Kneeling)

2 Sets

Mountain Climber Demonstration

Mountain Climber

1 Set

Cobra Demonstration

Cobra

2 Sets

Bridge Demonstration

Bridge

2 Sets

Seated Leg Tuck Demonstration

Seated Leg Tuck

1 Set

Jump Rope Demonstration

Jump Rope

1 Set

Plank Demonstration

Plank

1 Set