Bodyweight Home Circuit (Level 1)

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2 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is a good first step to take if you’re looking to start an exercise program. All exercises featured in this two day a week routine utilize only body weight.

As with any new exercise program or when you’re coming to the game with minimal experience- “always err on the side of caution.” Meaning move slowly through the routine and make sure you’re warmed up before starting.

This program has only two circuits or rounds - compared to three - found in Level 2 and 3 of this program. When this routine becomes less challenging for you - progress to Level 2.

Good luck - be well and stay strong!

“Whether you think you can or can’t ....your right.” Henry Ford

Stay Strong,

MICHAEL WOOD, CSCS
Jefit Team

Tuesday
Thursday

Workout 1 12 exercises, 30 mins

Plank	1x8 reps • 30s	rest: 30s
Crunch	1x15 reps	rest: 30s
Bridge	1x8 reps • 30s	rest: 30s
Superman	1x8 reps • 30s	rest: 30s
Glute Kickback	1x8 reps	rest: 30s
Prisoner Squat	1x8 reps	rest: 30s
Plank	1x10 reps • 35s	rest: 30s
Crunch	1x10 reps	rest: 30s
Bridge	1x10 reps • 35s	rest: 30s
Superman	1x10 reps • 35s	rest: 30s
Glute Kickback	1x12 reps	rest: 30s
Prisoner Squat	1x10 reps	rest: 30s

Workout 2 10 exercises, 25 mins

Reverse Crunch	1x8 reps	rest: 30s
Leg Pull-In	1x8 reps	rest: 30s
Alternating Heel Touch	1x8 reps	rest: 30s
Push-Up	1x8 reps	rest: 30s
Bodyweight Lunge	1x8 reps	rest: 30s
Reverse Crunch	1x10 reps	rest: 30s
Leg Pull-In	1x10 reps	rest: 30s
Alternating Heel Touch	1x10 reps	rest: 30s
Push-Up	1x10 reps	rest: 30s
Bodyweight Lunge	1x10 reps	rest: 30s