chistyle82

Apr 11th 2020

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Body Weight Home Circuit Program - L 2*

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2 DAYS - General Fitness - Intermediate

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 utilize a stability ball and an exercise band for added resistance.

Note: This program is designed as a circuit, meaning you complete one round of 8-12 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!

Monday
Tuesday
Wednesday
Thursday
Friday

Circuit Session 1 20 exercises, 4 hrs 0 min

Running	3x8 reps	rest: 60s
Bodyweight Wall Squat	3x8 reps	rest: 30s
Rocket Jump	3x8 reps	rest: 30s
Air Bike	3x8 reps	rest: 30s
Superman	3x8 reps	rest: 30s
Side Bridge	3x8 reps	rest: 30s
Mountain Climber	3x8 reps	rest: 30s
Plyo Push-Up	3x8 reps	rest: 30s
Band Bench Press	3x8 reps	rest: 60s
Band Cross-Over	3x8 reps	rest: 30s
Band Shoulder Press	3x8 reps	rest: 30s
Band Lateral Raise	3x8 reps	rest: 60s
Band Reverse Fly	3x8 reps	rest: 30s
Cable Tricep Kickback	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Single-Leg Bench Dip	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Jump Rope	3x8 reps	rest: 60s
Boxing	3x8 reps	rest: 60s
Mountain Biking	3x8 reps	rest: 60s

Pull 19 exercises, 4 hrs 0 min

Running	3x8 reps	rest: 60s
Standing Trunk Rotation	3x8 reps	rest: 60s
Shoulder Stretch	3x8 reps	rest: 60s
Wall Calf Stretch	3x8 reps	rest: 60s
Back Stretch	3x8 reps	rest: 60s
Straddle Stretch	3x8 reps	rest: 60s
Seated Floor Hamstring Stretch	3x8 reps	rest: 60s
Band Alternating Bicep Curl	3x8 reps	rest: 60s
Cable Rope Hammer Curl	3x8 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 60s
Cable One-Arm Concentration Curl	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Side Plank	3x8 reps	rest: 60s
Chin-Up	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Hanging Knee Raise	3x8 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s
Boxing	3x8 reps	rest: 60s
Mountain Biking	3x8 reps	rest: 60s

Circuit Session 2 18 exercises, 4 hrs 0 min

Running	3x8 reps	rest: 60s
Hip Adduction	3x10 reps	rest: 45s
Bridge	3x8 reps	rest: 45s
Cobra	3x10 reps	rest: 45s
Push-Up	3x10 reps	rest: 45s
Stability Ball Plank	3x8 reps	rest: 45s
Jump Rope	3x8 reps	rest: 60s
Band Bench Press	3x8 reps	rest: 60s
Band Cross-Over	3x8 reps	rest: 60s
Band Lateral Raise	3x10 reps	rest: 45s
Band Squat	3x10 reps	rest: 45s
Band Shoulder Press (Stability Ball)	3x10 reps	rest: 45s
Band Reverse Fly	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Cable Tricep Kickback	3x8 reps	rest: 60s
Single-Leg Bench Dip	3x8 reps	rest: 60s
Boxing	3x8 reps	rest: 60s
Mountain Biking	3x8 reps	rest: 60s

Pull 18 exercises, 3 hrs 39 mins

Standing Trunk Rotation	3x8 reps	rest: 60s
Shoulder Stretch	3x8 reps	rest: 60s
Wall Calf Stretch	3x8 reps	rest: 60s
Back Stretch	3x8 reps	rest: 60s
Straddle Stretch	3x8 reps	rest: 60s
Seated Floor Hamstring Stretch	3x8 reps	rest: 60s
Band Alternating Bicep Curl	3x8 reps	rest: 60s
Cable Rope Hammer Curl	3x8 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 60s
Cable One-Arm Concentration Curl	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Side Plank	3x8 reps	rest: 60s
Chin-Up	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Hanging Knee Raise	3x8 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s
Boxing	3x8 reps	rest: 60s
Mountain Biking	3x8 reps	rest: 60s

Circuit Session 3 21 exercises, 4 hrs 0 min

Running	3x8 reps	rest: 60s
Seated Glute Stretch	3x reps	rest: 30s
Rolling	3x8 reps	rest: 30s
Ab Roll	3x0 reps	rest: 30s
Cobra	3x8 reps	rest: 30s
Push-Up to Side Plank	3x8 reps	rest: 30s
Glute Kickback	3x8 reps	rest: 30s
Mountain Climber	3x8 reps	rest: 30s
One-Arm Wall Stretch	3x8 reps	rest: 30s
Bodyweight Step-Up	3x8 reps	rest: 30s
Child's Pose	3x8 reps	rest: 30s
Jump Rope	3x8 reps	rest: 60s
Band Bench Press	3x8 reps	rest: 60s
Band Cross-Over	3x8 reps	rest: 60s
Band Reverse Fly	3x8 reps	rest: 60s
Band Upright Row	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Cable Tricep Kickback	3x8 reps	rest: 60s
Single-Leg Bench Dip	3x8 reps	rest: 60s
Boxing	3x8 reps	rest: 60s
Mountain Biking	3x8 reps	rest: 60s