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Home Circuit Training Routine (Level 4)
Cutting
Advanced
None
Plan Details
The Home Circuit Training Routine (Level 4) routine by JefitTeam is a 3 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
This program is an advanced home circuit training routine (level 4).. It’s based off more of a traditional peripheral heart rate circuit model. It can be demanding for some depending on fitness level. If you have a heart rate monitor - wear it. The idea is to keep your heart rate in the area of 140 bpm or higher. Rest periods are set for 15-seconds but use 0-90 seconds between circuit blocks, made up of 5 exercises. The goal is to complete 4 rounds using 20 exercises. Exercise Equipment Needed Olympic Bar (22 or 45 lbs) Dumbbell Kettlebell You can switch out one for the other depending on what you have for equipment. If you don't have an Olympic bar at the house, not a problem, use dumbbells or kettlebells instead. Muscle Group Sequence Chest Back Shoulders Leg Core - **ALL Plank exercises should be held for 120 seconds** The goal is to complete five sets of exercises before moving to the next series of five exercises. There are a total of 4 rounds of 20 different exercises. This circuit will keep the HR elevated and blood pumping systemically. All exercises use 10-15 repetitions and 60-90 seconds for the Plank exercise. There are 3 circuit programs to complete each week. Rest 1-2 days before doing the 2nd and 3rd sessions. GOAL Improve Cardiovascular Endurance Improve Muscular Endurance Stay Strong Together, Michael Wood, CSCS JeFit
Routine detail
Day 1
Workout 1
Est. 53 min
20 exercises
Single-Leg Push-Up
1 Set x 15 Reps
Kettlebell One-Arm Swing
1 Set x 12 Reps
Barbell Push Press
1 Set x 10 Reps
Rocket Jump
1 Set x 10 Reps
Plank
1 Set
Handstand Push-Up
1 Set x 8 Reps
Barbell Bent-Over Row
1 Set x 12 Reps
Barbell Upright Row
1 Set x 12 Reps
Split Jump
1 Set x 8 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 12 Reps
Plyo Push-Up
1 Set x 10 Reps
Kettlebell Renegade Row
1 Set x 10 Reps
Dumbbell Lateral Raise
1 Set x 15 Reps
Kettlebell Goblet Squat
1 Set x 12 Reps
Jackknife Sit-Up
1 Set x 12 Reps
Dumbbell Fly
1 Set x 12 Reps
Dumbbell One-Arm Row
1 Set x 12 Reps
Dumbbell Front Raise
1 Set x 12 Reps
Barbell Single-Leg Squat
1 Set x 12 Reps
Jackknife Sit-Up
1 Set x 15 Reps
Day 2
Workout 2
Est. 54 min
20 exercises
Single-Leg Push-Up
1 Set x 15 Reps
Kettlebell One-Arm Swing
1 Set x 12 Reps
Barbell Push Press
1 Set x 12 Reps
Rocket Jump
1 Set x 12 Reps
Plank
1 Set
Handstand Push-Up
1 Set x 10 Reps
Barbell Bent-Over Row
1 Set x 12 Reps
Barbell Upright Row
1 Set x 12 Reps
Split Jump
1 Set x 10 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 15 Reps
Plyo Push-Up
1 Set x 10 Reps
Kettlebell Renegade Row
1 Set x 12 Reps
Dumbbell Lateral Raise
1 Set x 15 Reps
Kettlebell Goblet Squat
1 Set x 12 Reps
Jackknife Sit-Up
1 Set x 15 Reps
Dumbbell Fly
1 Set x 12 Reps
Dumbbell One-Arm Row
1 Set x 12 Reps
Dumbbell Front Raise
1 Set x 12 Reps
Barbell Single-Leg Squat
1 Set x 12 Reps
Jackknife Sit-Up
1 Set x 15 Reps
Day 3
Workout 3
Est. 56 min
20 exercises
Single-Leg Push-Up
1 Set x 15 Reps
Kettlebell One-Arm Swing
1 Set x 12 Reps
Barbell Push Press
1 Set x 12 Reps
Rocket Jump
1 Set x 12 Reps
Plank
1 Set
Handstand Push-Up
1 Set x 12 Reps
Barbell Bent-Over Row
1 Set x 15 Reps
Barbell Upright Row
1 Set x 15 Reps
Split Jump
1 Set x 10 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 15 Reps
Plyo Push-Up
1 Set x 12 Reps
Kettlebell Renegade Row
1 Set x 12 Reps
Dumbbell Lateral Raise
1 Set x 15 Reps
Kettlebell Goblet Squat
1 Set x 15 Reps
Jackknife Sit-Up
1 Set x 15 Reps
Dumbbell Fly
1 Set x 15 Reps
Dumbbell One-Arm Row
1 Set x 15 Reps
Dumbbell Front Raise
1 Set x 15 Reps
Dumbbell Lunge
1 Set x 10 Reps
Jackknife Sit-Up
1 Set x 20 Reps
