This circuit training program (level 3) was designed to perform a set amount of exercises in a row (circuit) without any rest in between each set of exercises. In this Bodyweight Circuit Routine, the main focus is to build strength and increase muscle endurance. After completing the first circuit, you will take a 20-25 seconds rest period and then repeat the same circuit 3 more times. Each exercise will be performed using a 30 to 35-second interval set. The key to any circuit training routine is to make sure that you rest briefly every other set 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 : There are 3 circuit training workouts and 3 cardio sessions in this training plan. Loosening up your joints/muscles is key to prevent injury and stay warmed up throughout the entire circuit. Your best option is to use a foam roller prior to each workout, rolling out your muscles for 5-15 minutes. Stay Strong Together, MICHAEL WOOD, CSCS Jefit