Explosive Bodyweight Circuit

DOWNLOADS/VIEWS: 10/8847

RATING: 0 (FROM 1 JEFIT MEMBERS)

1 DAYS - Cutting - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

If you're looking for a high energy workout in minimal time - this is the exercise program for you! Designed to burn maximal calories in a short period of time. The goal is to complete the 12 bodyweight exercise circuit followed by a series of stretches in less than 15-minutes.

The plan can be used anywhere, from an office workout, while traveling or at the gym. It can also be used as a warm-up or quick workout prior to any activity such as running.

Each bodyweight exercise is perform for about 23-seconds followed by a 20-second rest period used to recover and transition to the next exercise. Stay ready for your next interval set that should be performed "all-out." The workout session follows a circuit plan rotating between a lower body, upper body and core exercise.

The workout session will end with two long stretches. First a yoga pose for about 75-seconds followed by a hip flexor stretch for 60-seconds. Also, roll out on a foam roller before/after the workout if possible.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Day 1

Workout 1 14 exercises, 12 mins

Prisoner Squat	1x0 reps • 23s	rest: 20s
Push-Up	1x0 reps • 23s	rest: 20s
Air Bike	1x0 reps • 23s	rest: 20s
Jump Squat	1x0 reps • 23s	rest: 20s
Tricep Push-Up	1x0 reps • 23s	rest: 20s
V-Up	1x0 reps • 23s	rest: 20s
Mountain Climber	1x0 reps • 23s	rest: 20s
Push-Up to Side Plank	1x0 reps • 23s	rest: 20s
Forearm Plank with Hip Abduction	1x0 reps • 23s	rest: 20s
Split Jump	1x0 reps • 23s	rest: 20s
Plyo Push-Up	1x0 reps • 23s	rest: 20s
Cobra	1x8 reps • 23s	rest: 20s
Downward Facing Puppy Dog	1x0 reps • 75s	rest: 20s
Kneeling Hip Flexor	1x0 reps • 60s	rest: 20s