Body Weight Home Circuit Program - L 2*
General
Intermediate
Body
Plan Details
The Body Weight Home Circuit Program - L 2* routine by chistyle82 is a 5 day workout plan. It is an intermediate 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 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!
Routine detail
Mon
Circuit Session 1
Est. 240 min
20 exercises
Running
3 Sets
Bodyweight Wall Squat
3 Sets x 8 Reps
Rocket Jump
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Superman
3 Sets
Side Bridge
3 Sets
Mountain Climber
3 Sets x 8 Reps
Plyo Push-Up
3 Sets x 8 Reps
Band Bench Press
3 Sets x 8 Reps
Band Cross-Over
3 Sets x 8 Reps
Band Shoulder Press
3 Sets x 8 Reps
Band Lateral Raise
3 Sets x 8 Reps
Band Reverse Fly
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Plank
3 Sets
Jump Rope
3 Sets
Boxing
3 Sets
Mountain Biking
3 Sets
Tue
Pull
Est. 240 min
19 exercises
Running
3 Sets
Standing Trunk Rotation
3 Sets x 8 Reps
Shoulder Stretch
3 Sets x 8 Reps
Wall Calf Stretch
3 Sets x 8 Reps
Back Stretch
3 Sets x 8 Reps
Straddle Stretch
3 Sets x 8 Reps
Seated Floor Hamstring Stretch
3 Sets x 8 Reps
Band Alternating Bicep Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable One-Arm Concentration Curl
3 Sets x 8 Reps
Plank
3 Sets
Side Plank
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Boxing
3 Sets
Mountain Biking
3 Sets
Wed
Circuit Session 2
Est. 240 min
18 exercises
Running
3 Sets
Hip Adduction
3 Sets x 10 Reps
Bridge
3 Sets
Cobra
3 Sets
Push-Up
3 Sets x 10 Reps
Stability Ball Plank
3 Sets
Jump Rope
3 Sets
Band Bench Press
3 Sets x 8 Reps
Band Cross-Over
3 Sets x 8 Reps
Band Lateral Raise
3 Sets x 10 Reps
Band Squat
3 Sets x 10 Reps
Band Shoulder Press (Stability Ball)
3 Sets x 10 Reps
Band Reverse Fly
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Boxing
3 Sets
Mountain Biking
3 Sets
Thu
Pull
Est. 220 min
18 exercises
Standing Trunk Rotation
3 Sets x 8 Reps
Shoulder Stretch
3 Sets x 8 Reps
Wall Calf Stretch
3 Sets x 8 Reps
Back Stretch
3 Sets x 8 Reps
Straddle Stretch
3 Sets x 8 Reps
Seated Floor Hamstring Stretch
3 Sets x 8 Reps
Band Alternating Bicep Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable One-Arm Concentration Curl
3 Sets x 8 Reps
Plank
3 Sets
Side Plank
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Boxing
3 Sets
Mountain Biking
3 Sets
Fri
Circuit Session 3
Est. 240 min
21 exercises
Running
3 Sets
Seated Glute Stretch
3 Sets
Rolling
3 Sets x 8 Reps
Ab Roll
3 Sets
Cobra
3 Sets
Push-Up to Side Plank
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
One-Arm Wall Stretch
3 Sets x 8 Reps
Bodyweight Step-Up
3 Sets x 8 Reps
Child's Pose
3 Sets
Jump Rope
3 Sets
Band Bench Press
3 Sets x 8 Reps
Band Cross-Over
3 Sets x 8 Reps
Band Reverse Fly
3 Sets x 8 Reps
Band Upright Row
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Boxing
3 Sets
Mountain Biking
3 Sets
