Bodyweight Circuit Routine

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3 DAYS - Cutting - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 3-day, beginner, bodyweight circuit routine. The goal is to perform this program three times a week for one month. Minimal equipment is needed (i.e. jump rope and bench) to complete the series of exercises. Each session is designed to be finished in less than 30-minutes.

Each training session offers supersets for a few of the exercises. This is where you do back-to-back set with minimal sets. Most of the sets are to be performed for time (i.e. 3-seconds) as interval sets.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Day 1
Day 2
Day 3

Workout 1 13 exercises, 24 mins

Jump Rope	1x0 reps • 3m	rest: 60s
Split Jump	1x0 reps • 20s	rest: 30s
Machine Inverted Row	2x0 reps • 30s	rest: 0s
Push-Up	2x0 reps • 30s	rest: 60s
Plank	1x8 reps • 60s	rest: 60s
Jump Squat	1x0 reps • 20s	rest: 60s
Jump Rope	2x0 reps • 1m	rest: 30s
Air Bike	1x0 reps • 30s	rest: 30s
Bridge	1x8 reps • 30s	rest: 30s
Cobra	1x8 reps • 30s	rest: 30s
Mountain Climber	1x0 reps • 30s	rest: 60s
Seated Leg Tuck	1x0 reps • 30s	rest: 30s
Jump Rope	1x0 reps • 2m	rest: 30s

Workout 2 11 exercises, 21 mins

Jump Rope	1x0 reps • 3m	rest: 60s
Chin-Up	2x8 reps	rest: 0s
Push-Up	2x8 reps	rest: 60s
Box Jump Multiple Response	1x0 reps • 20s	rest: 60s
Reverse Crunch	1x0 reps • 30s	rest: 30s
Plank	1x8 reps • 75s	rest: 60s
Jump Rope	2x0 reps • 1m	rest: 30s
Rocket Jump	1x0 reps • 20s	rest: 60s
Cobra	2x8 reps • 30s	rest: 0s
Mountain Climber	2x0 reps • 30s	rest: 60s
Seated Leg Tuck	1x0 reps • 30s	rest: 60s

Workout 3 11 exercises, 22 mins

Jump Rope	1x0 reps • 3m	rest: 60s
Split Jump	1x0 reps • 20s	rest: 30s
Machine Inverted Row	2x0 reps • 30s	rest: 0s
Push-Up	2x0 reps • 30s	rest: 60s
Jump Squat	1x0 reps • 20s	rest: 60s
Plank	1x8 reps • 75s	rest: 60s
Jump Rope	2x0 reps • 1m	rest: 30s
Air Bike	1x0 reps • 30s	rest: 60s
Cobra	1x8 reps • 30s	rest: 30s
Mountain Climber	1x0 reps • 40s	rest: 60s
Seated Leg Tuck	1x0 reps • 30s	rest: 60s