Bodyweight Advanced Circuit

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1 DAYS - General Fitness - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This advanced body weight circuit involves 8 exercises performed for 3 sets. Each exercise is coupled with another exercise set. This forms a superset which in this case has you perform back-to-back exercises with minimal rest. There are 20-seconds between supersets but this is added more to give you time to transition to the next pair of exercise.

This program will improve general fitness and work capacity. The goal is to see how fast you get through this routine (using good form) and make note of the time. Then in a few weeks compare your times and see if you shaved a few minutes off the overall time.

Research has shown body weight circuits, if performed correctly, will improve both strength and cardiovascular fitness.

Good Luck & Stay Strong!

MICHAEL WOOD, CSCS
JeFit Team

Day 1

Workout 1 8 exercises, 11 mins

Prisoner Squat	3x12,10,8 reps	rest: 20s
Mountain Climber	3x12,10,8 reps	rest: 20s
Single-Leg Push-Up	3x12,10,8 reps	rest: 20s
Cobra	3x10 reps • 30s	rest: 20s
Air Bike	3x15 reps	rest: 20s
Alternating Leg Bridge	3x10 reps	rest: 20s
Jump Squat	3x10 reps	rest: 20s
Single-Leg Squat	3x6 reps	rest: 20s