Home Circuit Training Routine (Level 3)

This program is an advanced home circuit training routine (level 3).. It’s based off more of a traditional peripheral heart rate circuit model. It can be demanding for some depending on fitness level.

If you have a heart rate monitor - wear it. The idea is to keep your heart rate in the area of 140 bpm or higher. Rest periods are set for 15-seconds but use 0-90 seconds between circuit blocks, made up of 5 exercises. The goal is to complete 4 rounds using 20 exercises.

Exercise Equipment Needed

Olympic Bar (22 or 45 lbs)
Dumbbell
Kettlebell

You can switch out one for the other depending on what you have for equipment.

Muscle Group Sequence

Chest
Back
Shoulders
Leg
Core - **ALL Plank exercises should be held for 120 seconds**

The goal is to complete five sets of exercises before moving to the next series of five exercises. There are a total of 4 rounds of 20 different exercises. This circuit will keep the HR elevated and blood pumping systemically. All exercises use 10-15 repetitions and 60-90 seconds for the Plank exercise. There are 3 circuit programs to complete each week. Rest 1-2 days before doing the 2nd & 3rd sessions.

GOAL

Improve Cardiovascular Endurance
Improve Muscular Endurance



Stay Strong!



Michael Wood, CSCS
JeFit Team