Bodyweight Home Circuit (Level 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 session includes two full body circuit sessions. If you need three sessions a week, check out level 3 of this program.

The routine layout consist of 5 body weight exercises that are repeated for 3 circuits or rounds. The session starts off with core work.

Performing a body weight routine like this is great for a novice or an experienced person who has been doing exercise for more than a year.

Either way you need to add in weekly cardio sessions and focus on eating healthy. Search the JeFit blog for this article I wrote and make sure you read it - “Want Abs? Decrease Your Added Sugar.”

Be Well and Stay Strong

MICHAEL WOOD, CSCS
Jefit Team

Monday
Friday

Workout 1 15 exercises, 37 mins

Air Bike	1x10 reps	rest: 20s
Superman	1x8 reps	rest: 20s
Push-Up	1x8 reps	rest: 20s
Mountain Climber	1x12 reps	rest: 20s
Jump Squat	1x8 reps	rest: 20s
Air Bike	1x12 reps	rest: 20s
Superman	1x10 reps • 35s	rest: 20s
Push-Up	1x10 reps	rest: 20s
Mountain Climber	1x15 reps	rest: 20s
Jump Squat	1x10 reps	rest: 20s
Air Bike	1x15 reps	rest: 20s
Superman	1x15 reps • 35s	rest: 20s
Push-Up	1x15 reps	rest: 20s
Mountain Climber	1x15 reps	rest: 20s
Jump Squat	1x15 reps	rest: 20s

Workout 2 15 exercises, 38 mins

Reverse Crunch	1x8 reps	rest: 20s
Leg Raise	1x8 reps	rest: 20s
Oblique Crunch	1x8 reps	rest: 20s
Forearm Plank with Hip Abduction	1x8 reps	rest: 20s
Bodyweight Lunge	1x8 reps	rest: 20s
Reverse Crunch	1x10 reps	rest: 20s
Leg Raise	1x10 reps	rest: 20s
Oblique Crunch	1x10 reps	rest: 20s
Forearm Plank with Hip Abduction	1x10 reps	rest: 20s
Bodyweight Lunge	1x10 reps	rest: 20s
Reverse Crunch	1x15 reps	rest: 20s
Leg Raise	1x15 reps	rest: 20s
Oblique Crunch	1x15 reps	rest: 20s
Forearm Plank with Hip Abduction	1x15 reps	rest: 20s
Bodyweight Lunge	1x15 reps	rest: 20s