Bodyweight Circuit Training
Shared By : JefitTeam VIP
Frequency : 5 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Advanced
Downloads / Views : 2169 / 37434

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Description

Circuit training was designed to perform a set amount of exercises in a row (circuit) without any rest in between each set of the exercise.

In this Jefit Bodyweight Circuit Routine, the main focus upon this routine is to build strength and increase muscle endurance but also maintaining a lean physique.

After completing the first circuit, you will take a 45 second rest period and then repeat the same circuit 3 more times for a total of 4 circuits performed.

You will be targeting all of the main muscle group through 8 various multi-joint exercises that help strengthen and build the muscles.

The key to any circuit training routine is to make sure that you do not rest in between sets or in between exercises until you complete all of the exercises in the circuit. This will keep your metabolic rate up ensuring that you burn as many calories as possible without sacrificing strength.

*** Notes :

Loosening up your joints/muscles is key to prevent injury and stay warmed up throughout the entire circuit.

If you perform exercises too quickly or not to full repetition, you can possibly injure yourself or not get the full benefit of performing this circuit routine.

Day 1 Training
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Prisoner Squat Prisoner Squat 0 sec 14 1 Progress Chart

Upper Legs

Bodyweight Lunge Bodyweight Lunge 0 sec 14 1 Progress Chart

Back

Pull Ups Pull Ups 0 sec 12 1 Progress Chart

Chest

Push Up Push Up 0 sec 12 1 Progress Chart

Triceps

Chest Dip Chest Dip 0 sec 12 1 Progress Chart

Triceps

Bench Dip Bench Dip 0 sec 12 1 Progress Chart

Back

Back Extensions - Hyperextensions Back Extensions - Hyperextensions 0 sec 16 1 Progress Chart

Abs

Crunches Crunches 45 sec 16 1 Progress Chart

Upper Legs

Prisoner Squat Prisoner Squat 0 sec 14 1 Progress Chart

Upper Legs

Bodyweight Lunge Bodyweight Lunge 0 sec 14 1 Progress Chart

Back

Pull Ups Pull Ups 0 sec 12 1 Progress Chart

Chest

Push Up Push Up 0 sec 12 1 Progress Chart

Triceps

Chest Dip Chest Dip 0 sec 12 1 Progress Chart

Triceps

Bench Dip Bench Dip 0 sec 12 1 Progress Chart

Back

Back Extensions - Hyperextensions Back Extensions - Hyperextensions 0 sec 16 1 Progress Chart

Abs

Crunches Crunches 45 sec 16 1 Progress Chart

Upper Legs

Prisoner Squat Prisoner Squat 0 sec 14 1 Progress Chart

Upper Legs

Bodyweight Lunge Bodyweight Lunge 0 sec 14 1 Progress Chart

Back

Pull Ups Pull Ups 0 sec 12 1 Progress Chart

Chest

Push Up Push Up 0 sec 12 1 Progress Chart

Triceps

Chest Dip Chest Dip 0 sec 12 1 Progress Chart

Triceps

Bench Dip Bench Dip 0 sec 12 1 Progress Chart

Back

Back Extensions - Hyperextensions Back Extensions - Hyperextensions 0 sec 16 1 Progress Chart

Abs

Crunches Crunches 45 sec 16 1 Progress Chart

Upper Legs

Prisoner Squat Prisoner Squat 0 sec 14 1 Progress Chart

Upper Legs

Bodyweight Lunge Bodyweight Lunge 0 sec 14 1 Progress Chart

Back

Pull Ups Pull Ups 0 sec 12 1 Progress Chart

Chest

Push Up Push Up 0 sec 12 1 Progress Chart

Triceps

Chest Dip Chest Dip 0 sec 12 1 Progress Chart

Triceps

Bench Dip Bench Dip 0 sec 12 1 Progress Chart

Back

Back Extensions - Hyperextensions Back Extensions - Hyperextensions 0 sec 16 1 Progress Chart

Abs

Crunches Crunches 45 sec 16 1 Progress Chart
Day 2 Cardio
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 40 min - - Progress Chart

Cardio

Walking Walking 5 min - - Progress Chart
Day 3 Rest
Day 4 Training
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Prisoner Squat Prisoner Squat 0 sec 14 1 Progress Chart

Upper Legs

Bodyweight Lunge Bodyweight Lunge 0 sec 14 1 Progress Chart

Back

Pull Ups Pull Ups 0 sec 12 1 Progress Chart

Chest

Push Up Push Up 0 sec 12 1 Progress Chart

Triceps

Chest Dip Chest Dip 0 sec 12 1 Progress Chart

Triceps

Bench Dip Bench Dip 0 sec 12 1 Progress Chart

Back

Back Extensions - Hyperextensions Back Extensions - Hyperextensions 0 sec 16 1 Progress Chart

Abs

Crunches Crunches 45 sec 16 1 Progress Chart

Upper Legs

Prisoner Squat Prisoner Squat 0 sec 14 1 Progress Chart

Upper Legs

Bodyweight Lunge Bodyweight Lunge 0 sec 14 1 Progress Chart

Back

Pull Ups Pull Ups 0 sec 12 1 Progress Chart

Chest

Push Up Push Up 0 sec 12 1 Progress Chart

Triceps

Chest Dip Chest Dip 0 sec 12 1 Progress Chart

Triceps

Bench Dip Bench Dip 0 sec 12 1 Progress Chart

Back

Back Extensions - Hyperextensions Back Extensions - Hyperextensions 0 sec 16 1 Progress Chart

Abs

Crunches Crunches 45 sec 16 1 Progress Chart

Upper Legs

Prisoner Squat Prisoner Squat 0 sec 14 1 Progress Chart

Upper Legs

Bodyweight Lunge Bodyweight Lunge 0 sec 14 1 Progress Chart

Back

Pull Ups Pull Ups 0 sec 12 1 Progress Chart

Chest

Push Up Push Up 0 sec 12 1 Progress Chart

Triceps

Chest Dip Chest Dip 0 sec 12 1 Progress Chart

Triceps

Bench Dip Bench Dip 0 sec 12 1 Progress Chart

Back

Back Extensions - Hyperextensions Back Extensions - Hyperextensions 0 sec 16 1 Progress Chart

Abs

Crunches Crunches 45 sec 16 1 Progress Chart

Upper Legs

Prisoner Squat Prisoner Squat 0 sec 14 1 Progress Chart

Upper Legs

Bodyweight Lunge Bodyweight Lunge 0 sec 14 1 Progress Chart

Back

Pull Ups Pull Ups 0 sec 12 1 Progress Chart

Chest

Push Up Push Up 0 sec 12 1 Progress Chart

Triceps

Chest Dip Chest Dip 0 sec 12 1 Progress Chart

Triceps

Bench Dip Bench Dip 0 sec 12 1 Progress Chart

Back

Back Extensions - Hyperextensions Back Extensions - Hyperextensions 0 sec 16 1 Progress Chart

Abs

Crunches Crunches 45 sec 16 1 Progress Chart
Day 5 Cardio
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 40 min - - Progress Chart

Cardio

Walking Walking 5 min - - Progress Chart
Day 6 Training
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Prisoner Squat Prisoner Squat 0 sec 14 1 Progress Chart

Upper Legs

Bodyweight Lunge Bodyweight Lunge 0 sec 14 1 Progress Chart

Back

Pull Ups Pull Ups 0 sec 12 1 Progress Chart

Chest

Push Up Push Up 0 sec 12 1 Progress Chart

Triceps

Chest Dip Chest Dip 0 sec 12 1 Progress Chart

Triceps

Bench Dip Bench Dip 0 sec 12 1 Progress Chart

Back

Back Extensions - Hyperextensions Back Extensions - Hyperextensions 0 sec 16 1 Progress Chart

Abs

Crunches Crunches 45 sec 16 1 Progress Chart

Upper Legs

Prisoner Squat Prisoner Squat 0 sec 14 1 Progress Chart

Upper Legs

Bodyweight Lunge Bodyweight Lunge 0 sec 14 1 Progress Chart

Back

Pull Ups Pull Ups 0 sec 12 1 Progress Chart

Chest

Push Up Push Up 0 sec 12 1 Progress Chart

Triceps

Chest Dip Chest Dip 0 sec 12 1 Progress Chart

Triceps

Bench Dip Bench Dip 0 sec 12 1 Progress Chart

Back

Back Extensions - Hyperextensions Back Extensions - Hyperextensions 0 sec 16 1 Progress Chart

Abs

Crunches Crunches 45 sec 16 1 Progress Chart

Upper Legs

Prisoner Squat Prisoner Squat 0 sec 14 1 Progress Chart

Upper Legs

Bodyweight Lunge Bodyweight Lunge 0 sec 14 1 Progress Chart

Back

Pull Ups Pull Ups 0 sec 12 1 Progress Chart

Chest

Push Up Push Up 0 sec 12 1 Progress Chart

Triceps

Chest Dip Chest Dip 0 sec 12 1 Progress Chart

Triceps

Bench Dip Bench Dip 0 sec 12 1 Progress Chart

Back

Back Extensions - Hyperextensions Back Extensions - Hyperextensions 0 sec 16 1 Progress Chart

Abs

Crunches Crunches 45 sec 16 1 Progress Chart

Upper Legs

Prisoner Squat Prisoner Squat 0 sec 14 1 Progress Chart

Upper Legs

Bodyweight Lunge Bodyweight Lunge 0 sec 14 1 Progress Chart

Back

Pull Ups Pull Ups 0 sec 12 1 Progress Chart

Chest

Push Up Push Up 0 sec 12 1 Progress Chart

Triceps

Chest Dip Chest Dip 0 sec 12 1 Progress Chart

Triceps

Bench Dip Bench Dip 0 sec 12 1 Progress Chart

Back

Back Extensions - Hyperextensions Back Extensions - Hyperextensions 0 sec 16 1 Progress Chart

Abs

Crunches Crunches 45 sec 16 1 Progress Chart
Day 7 Rest