Bodyweight Home Circuit Program L3
General
Advanced
Body
Plan Details
The Bodyweight Home Circuit Program L3 routine by JefitTeam is a 3 day workout plan. It is an advanced level plan to achieve general 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! Stay Strong, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Circuit Session 1
Est. 45 min
18 exercises
Bridge
1 Set
Passive Opening Twist
1 Set
Ab Roll
1 Set x 10 Reps
Forearm Plank with Hip Abduction
1 Set x 10 Reps
Push-Up (Wide Hand)
1 Set x 10 Reps
Bodyweight Walking Lunge
1 Set x 10 Reps
Bridge
1 Set
Passive Opening Twist
1 Set
Ab Roll
1 Set x 10 Reps
Forearm Plank with Hip Abduction
1 Set x 10 Reps
Push-Up (Wide Hand)
1 Set x 10 Reps
Bodyweight Walking Lunge
1 Set x 10 Reps
Bridge
1 Set
Passive Opening Twist
1 Set
Ab Roll
1 Set x 10 Reps
Forearm Plank with Hip Abduction
1 Set x 10 Reps
Push-Up (Wide Hand)
1 Set x 10 Reps
Bodyweight Walking Lunge
1 Set x 10 Reps
Wed
Circuit Session 2
Est. 58 min
18 exercises
Ab Draw Leg Slide
1 Set x 12 Reps
Knees to Chest Hug
1 Set x 12 Reps
Janda Sit-Up
1 Set x 12 Reps
Superman
1 Set
Long Jump
1 Set x 12 Reps
Prisoner Squat
1 Set x 12 Reps
Ab Draw Leg Slide
1 Set x 12 Reps
Knees to Chest Hug
1 Set x 12 Reps
Janda Sit-Up
1 Set x 12 Reps
Superman
1 Set
Long Jump
1 Set x 12 Reps
Prisoner Squat
1 Set x 12 Reps
Ab Draw Leg Slide
1 Set x 12 Reps
Knees to Chest Hug
1 Set x 12 Reps
Janda Sit-Up
1 Set x 12 Reps
Superman
1 Set
Long Jump
1 Set x 12 Reps
Prisoner Squat
1 Set x 12 Reps
Fri
Circuit Session 3
Est. 76 min
24 exercises
Alternating Leg Bridge
1 Set x 10 Reps
Rolling
1 Set x 10 Reps
Jackknife Sit-Up
1 Set x 10 Reps
Side Plank
1 Set x 10 Reps
Mountain Climber
1 Set x 10 Reps
Plank
1 Set
Prisoner Squat
1 Set x 10 Reps
Plyo Push-Up
1 Set x 12 Reps
Alternating Leg Bridge
1 Set x 12 Reps
Rolling
1 Set x 12 Reps
Jackknife Sit-Up
1 Set x 12 Reps
Side Plank
1 Set x 12 Reps
Mountain Climber
1 Set x 12 Reps
Plank
1 Set
Prisoner Squat
1 Set x 12 Reps
Plyo Push-Up
1 Set x 12 Reps
Alternating Leg Bridge
1 Set x 15 Reps
Rolling
1 Set x 15 Reps
Jackknife Sit-Up
1 Set x 15 Reps
Side Plank
1 Set x 15 Reps
Mountain Climber
1 Set x 15 Reps
Plank
1 Set
Prisoner Squat
1 Set x 15 Reps
Plyo Push-Up
1 Set x 15 Reps
