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Body Weight Home Circuit Program - Level 3*
AUDIO TIP
Cutting
Advanced
Body
Plan Details
The Body Weight Home Circuit Program - Level 3* routine by prajd is a 3 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
This is a 3-day, full-body circuit-based home exercise routine. Each day's session includes only body weight exercises. The plan will at times will call for a stability ball, or an exercise band for added resistance. Note: This program is designed as a circuit, meaning you complete one round of 10 different exercises with minimal or no rest. Once completed, you return to the first exercise and move through another round of the circuit, until 3 rounds are completed. Expect to burn maximal calories in minimal time!
Routine detail
Mon
Circuit Session 1
Est. 42 min
18 exercises
Passive Opening Twist
1 Set
Bodyweight Walking Lunge
1 Set x 10 Reps
Forearm Plank with Hip Abduction
1 Set x 10 Reps
Passive Opening Twist
1 Set
Bodyweight Walking Lunge
1 Set x 10 Reps
Ab Roll
1 Set x 10 Reps
Bridge
1 Set
Push-Up (Wide Hand)
1 Set x 10 Reps
Ab Roll
1 Set x 10 Reps
Forearm Plank with Hip Abduction
1 Set x 10 Reps
Passive Opening Twist
1 Set
Bodyweight Walking Lunge
1 Set x 10 Reps
Forearm Plank with Hip Abduction
1 Set x 10 Reps
Bridge
1 Set
Push-Up (Wide Hand)
1 Set x 10 Reps
Ab Roll
1 Set x 10 Reps
Bridge
1 Set
Push-Up (Wide Hand)
1 Set x 10 Reps
Wed
Circuit Session 2
Est. 44 min
18 exercises
Superman
1 Set
Knees to Chest Hug
1 Set x 12 Reps
Prisoner Squat
1 Set x 12 Reps
Superman
1 Set
Ab Draw Leg Slide
1 Set x 12 Reps
Long Jump
1 Set x 10 Reps
Janda Sit-Up
1 Set x 12 Reps
Ab Draw Leg Slide
1 Set x 12 Reps
Long Jump
1 Set x 10 Reps
Knees to Chest Hug
1 Set x 12 Reps
Prisoner Squat
1 Set x 12 Reps
Superman
1 Set
Knees to Chest Hug
1 Set x 12 Reps
Prisoner Squat
1 Set x 12 Reps
Janda Sit-Up
1 Set x 12 Reps
Ab Draw Leg Slide
1 Set x 12 Reps
Long Jump
1 Set x 10 Reps
Janda Sit-Up
1 Set x 12 Reps
Fri
Circuit Session 3
Est. 59 min
24 exercises
Plank
1 Set
Rolling
1 Set x 15 Reps
Plank
1 Set
Rolling
1 Set x 10 Reps
Plank
1 Set
Rolling
1 Set x 12 Reps
Jackknife Sit-Up
1 Set x 12 Reps
Prisoner Squat
1 Set x 12 Reps
Jackknife Sit-Up
1 Set x 15 Reps
Prisoner Squat
1 Set x 15 Reps
Jackknife Sit-Up
1 Set x 10 Reps
Prisoner Squat
1 Set x 10 Reps
Side Plank
1 Set x 12 Reps
Plyo Push-Up
1 Set x 12 Reps
Side Plank
1 Set x 15 Reps
Plyo Push-Up
1 Set x 15 Reps
Side Plank
1 Set x 10 Reps
Plyo Push-Up
1 Set x 12 Reps
Mountain Climber
1 Set x 12 Reps
Alternating Leg Bridge
1 Set x 15 Reps
Mountain Climber
1 Set x 15 Reps
Alternating Leg Bridge
1 Set x 10 Reps
Mountain Climber
1 Set x 10 Reps
Alternating Leg Bridge
1 Set x 12 Reps
