Home Circuit (30-Minutes)

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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

If you’re looking to do a workout in about 30-minutes, have minimal equipment and love the fast pace of circuits - you’ve found the right program.

Note: if you don’t have an Ab Roller, you can substitute in a set of your favorite ab exercise. If you have a barbell or EZ Curl bar, lock on a weight plate on each side and presto ...an instant Ab Roller. If you don’t have a Kettlebell use a Dumbbell instead.

Perform 3x10 on all exercises on Day 1 - and increase the volume to 12 to 15 reps on Day 2.

(Dedicated to JW/DH - TY for your input)

Enjoy, Be Well and Stay Strong!

MICHAEL WOOD, CSCS
JeFit

Monday
Friday

Workout 1 - All Sets 3x10 12 exercises, 30 mins

Kettlebell Goblet Squat	1x10 reps	rest: 10s
Barbell Ab Rollout (Kneeling)	1x10 reps	rest: 10s
Barbell Squat to Shoulder Press	1x10 reps	rest: 10s
Dumbbell Bent-Over Row	1x10 reps	rest: 10s
Kettlebell Goblet Squat	1x10 reps	rest: 10s
Barbell Ab Rollout (Kneeling)	1x10 reps	rest: 10s
Barbell Squat to Shoulder Press	1x10 reps	rest: 10s
Dumbbell Bent-Over Row	1x10 reps	rest: 10s
Kettlebell Goblet Squat	1x10 reps	rest: 10s
Barbell Ab Rollout (Kneeling)	1x10 reps	rest: 10s
Barbell Squat to Shoulder Press	1x10 reps	rest: 10s
Dumbbell Bent-Over Row	1x10 reps	rest: 10s

Workout 2 - All Sets 3x12-15 12 exercises, 34 mins

Kettlebell Goblet Squat	1x12 reps	rest: 10s
Barbell Ab Rollout (Kneeling)	1x12 reps	rest: 10s
Barbell Squat to Shoulder Press	1x12 reps	rest: 10s
Dumbbell Bent-Over Row	1x12 reps	rest: 10s
Kettlebell Goblet Squat	1x15 reps	rest: 10s
Barbell Ab Rollout (Kneeling)	1x15 reps	rest: 10s
Barbell Push Press	1x15 reps	rest: 10s
Dumbbell Bent-Over Row	1x15 reps	rest: 10s
Kettlebell Goblet Squat	1x15 reps	rest: 10s
Barbell Ab Rollout (Kneeling)	1x15 reps	rest: 15s
Barbell Push Press	1x15 reps	rest: 15s
Dumbbell Bent-Over Row	1x15 reps	rest: 15s