Bodyweight Home Circuit (Level 3)

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RATING: 26 (FROM 9 JEFIT MEMBERS)

3 DAYS - Cutting - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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 Team

Monday
Wednesday
Friday

Circuit Session 1 18 exercises, 14 mins

Bridge	1x8 reps	rest: 30s
Passive Opening Twist	1x8 reps	rest: 30s
Ab Roll	1x0 reps • 30s	rest: 15s
Forearm Plank with Hip Abduction	1x0 reps • 40s	rest: 15s
Push-Up (Wide Hand)	1x0 reps • 30s	rest: 15s
Bodyweight Walking Lunge	1x0 reps • 35s	rest: 30s
Bridge	1x8 reps	rest: 30s
Passive Opening Twist	1x8 reps	rest: 15s
Ab Roll	1x0 reps • 35s	rest: 15s
Forearm Plank with Hip Abduction	1x0 reps • 35s	rest: 15s
Push-Up (Wide Hand)	1x0 reps • 35s	rest: 15s
Bodyweight Walking Lunge	1x0 reps • 35s	rest: 30s
Bridge	1x8 reps	rest: 15s
Passive Opening Twist	1x8 reps	rest: 15s
Ab Roll	1x0 reps • 40s	rest: 15s
Forearm Plank with Hip Abduction	1x0 reps • 40s	rest: 15s
Push-Up (Wide Hand)	1x0 reps • 40s	rest: 15s
Bodyweight Walking Lunge	1x0 reps • 40s	rest: 15s

Circuit Session 2 18 exercises, 7 mins

Ab Draw Leg Slide	1x12 reps	rest: 15s
Knees to Chest Hug	1x12 reps	rest: 15s
Janda Sit-Up	1x12 reps	rest: 15s
Superman	1x8 reps • 35s	rest: 15s
Long Jump	1x10 reps	rest: 15s
Prisoner Squat	1x12 reps	rest: 15s
Ab Draw Leg Slide	1x12 reps	rest: 15s
Knees to Chest Hug	1x12 reps	rest: 15s
Janda Sit-Up	1x12 reps	rest: 15s
Superman	1x8 reps • 35s	rest: 15s
Long Jump	1x10 reps	rest: 15s
Prisoner Squat	1x12 reps	rest: 15s
Ab Draw Leg Slide	1x12 reps	rest: 15s
Knees to Chest Hug	1x12 reps	rest: 15s
Janda Sit-Up	1x12 reps	rest: 15s
Superman	1x8 reps • 35s	rest: 15s
Long Jump	1x10 reps	rest: 15s
Prisoner Squat	1x12 reps	rest: 15s

Circuit Session 3 24 exercises, 11 mins

Alternating Leg Bridge	1x10 reps	rest: 15s
Rolling	1x10 reps	rest: 15s
Jackknife Sit-Up	1x10 reps	rest: 15s
Side Plank	1x10 reps	rest: 15s
Mountain Climber	1x10 reps	rest: 15s
Plank	1x8 reps • 60s	rest: 15s
Prisoner Squat	1x10 reps	rest: 15s
Plyo Push-Up	1x12 reps	rest: 15s
Alternating Leg Bridge	1x12 reps	rest: 15s
Rolling	1x12 reps	rest: 15s
Jackknife Sit-Up	1x12 reps	rest: 15s
Side Plank	1x12 reps	rest: 15s
Mountain Climber	1x12 reps	rest: 15s
Plank	1x8 reps • 60s	rest: 15s
Prisoner Squat	1x12 reps	rest: 15s
Plyo Push-Up	1x12 reps	rest: 15s
Alternating Leg Bridge	1x15 reps	rest: 15s
Rolling	1x15 reps	rest: 15s
Jackknife Sit-Up	1x15 reps	rest: 15s
Side Plank	1x15 reps	rest: 15s
Mountain Climber	1x15 reps	rest: 18s
Plank	1x8 reps • 60s	rest: 15s
Prisoner Squat	1x15 reps	rest: 15s
Plyo Push-Up	1x15 reps	rest: 15s