Upper/Lower Body Circuit Training
General
Beginner
Dumbbell
Plan Details
The Upper/Lower Body Circuit Training routine by JefitTeam is a 2 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a two day circuit program geared towards beginners. Exercise sessions should take about 45-minutes to complete. There is minimal recovery between exercise bouts (30-seconds). The second session is slightly more challenging compared to the first session you'll do. Day 1: Includes 17 total exercises between cardio and strength training exercises. The cardio in this session is jump rope for 60-seconds. Day 2: This particular training session offers the same number of exercises but you'll be doing a higher volume of work (more repetitions and the cardio). This time a stationary bike is used for cardio and will be performed for 2-minute intervals. Staying Stronger Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1: Full Body
Est. 15 min
17 exercises
Jump Rope
1 Set
Bodyweight Step-Up
1 Set x 10 Reps
Machine Inverted Row
1 Set x 10 Reps
Push-Up
1 Set x 12 Reps
Jump Rope
1 Set
Bodyweight Rear Lunge
1 Set x 10 Reps
Dumbbell Bent-Over Row
1 Set x 12 Reps
Push-Up to Side Plank
1 Set
Jump Rope
1 Set
Dumbbell Deadlift
1 Set x 10 Reps
Dumbbell Seated Shoulder Press
1 Set x 12 Reps
Dumbbell Alternating Bicep Curl
1 Set x 12 Reps
Jump Rope
1 Set
Jump Squat
1 Set x 8 Reps
Barbell Push Press
1 Set x 10 Reps
Dumbbell Hammer Curl
1 Set x 12 Reps
Weighted Tricep Dip
1 Set x 12 Reps
Day 2
Workout 2: Full Body
Est. 20 min
17 exercises
Indoor Cycling
1 Set
Bodyweight Step-Up
1 Set x 10 Reps
Machine Inverted Row
1 Set x 15 Reps
Push-Up
1 Set x 15 Reps
Indoor Cycling
1 Set
Bodyweight Rear Lunge
1 Set x 10 Reps
Dumbbell Bent-Over Row
1 Set x 15 Reps
Push-Up to Side Plank
1 Set
Indoor Cycling
1 Set
Dumbbell Deadlift
1 Set x 10 Reps
Dumbbell Seated Shoulder Press
1 Set x 15 Reps
Dumbbell Alternating Bicep Curl
1 Set x 15 Reps
Indoor Cycling
1 Set
Jump Squat
1 Set x 8 Reps
Barbell Push Press
1 Set x 15 Reps
Dumbbell Hammer Curl
1 Set x 15 Reps
Dip
1 Set x 15 Reps
