Albivette

Aug 24th 2022

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Albi -Circuit Training

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7 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Circuit training was designed to perform a set amount of exercises in a row (circuit) without any rest in between each set of the exercise.

In this Jefit Bodyweight Circuit Routine, the main focus upon this routine is to build strength and increase muscle endurance but also maintaining a lean physique.

After completing the first circuit, you will take a 45 second rest period and then repeat the same circuit 3 more times for a total of 4 circuits performed.

You will be targeting all of the main muscle group through 8 various multi-joint exercises that help strengthen and build the muscles.

The key to any circuit training routine is to make sure that you do not rest in between sets or in between exercises until you complete all of the exercises in the circuit. This will keep your metabolic rate up ensuring that you burn as many calories as possible without sacrificing strength.

*** Notes :

Loosening up your joints/muscles is key to prevent injury and stay warmed up throughout the entire circuit.

If you perform exercises too quickly or not to full repetition, you can possibly injure yourself or not get the full benefit of performing this circuit routine.

Training-brazos?? 8 exercises, 0 min

Dumbbell Lateral Raise	3x8Kneeling Forearm Stretch reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Dumbbell Shoulder Press	3x8 reps	rest: 60s
Kneeling Forearm Stretch	3x8 reps	rest: 60s
Dumbbell Seated Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Dumbbell Alternating Tricep Extension	3x8 reps	rest: 60s
Weight Plate Front Raise	3x8 reps	rest: 60s

Training-piernas??????? 6 exercises, 0 min

Prisoner Squat	4x25 reps	rest: 0s
Jump Squat	3x8 reps	rest: 60s
Kettlebell One-Arm Swing	3x8 reps	rest: 60s
Bodyweight Side Lunge	3x8 reps	rest: 60s
Seated Floor Hamstring Stretch	3x8 reps	rest: 60s
Kettlebell One-Arm Overhead Squat	3x8 reps	rest: 60s

Brazos full ??? 14 exercises, 0 min

Kettlebell One-Arm Floor Press	3x8 reps	rest: 60s
Dumbbell One-Arm Hammer Shoulder Press	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x8 reps	rest: 60s
Tricep Push-Up	3x8 reps	rest: 60s
Dumbbell High Curl	3x8 reps	rest: 60s
Dumbbell Squat to Bicep Curl	3x8 reps	rest: 60s
Dumbbell Tricep Kickback	3x8 reps	rest: 60s
Modified Push-Up to Forearms	3x8 reps	rest: 60s

Full body core 14 exercises, 0 min

Air Bike	3x8 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Sit-Up	3x8 reps	rest: 60s
Bridge	3x8 reps	rest: 60s
Dumbbell Deep Push-Up	3x8 reps	rest: 60s
V-Up	3x8 reps	rest: 60s
Push-Up (Close Hand)	3x8 reps	rest: 60s
Hip Raise	3x8 reps	rest: 60s
Cobra	3x8 reps	rest: 60s
Single-Leg Kickback	3x8 reps	rest: 60s
Leg Slide	3x8 reps	rest: 60s
Triangle Pose	3x8 reps	rest: 60s
Bird Dog	3x8 reps	rest: 60s

Piernas ? 10 exercises, 0 min

Dumbbell Squat	3x8 reps	rest: 60s
Prisoner Squat	3x8 reps	rest: 60s
Bridge	3x8 reps	rest: 60s
Jump Squat	3x8 reps	rest: 60s
Mountain Climber	3x8 reps	rest: 60s
Kettlebell Goblet Squat	3x8 reps	rest: 60s
Dumbbell Iron Cross	3x8 reps	rest: 60s
Glute Kickback	3x8 reps	rest: 60s
Single-Leg Glute Bridge	3x8 reps	rest: 60s
Single-Leg Squat	3x8 reps	rest: 60s

Training-full 28 exercises, 0 min

Prisoner Squat	1x14 reps	rest: 0s
Bodyweight Lunge	1x14 reps	rest: 0s
Push-Up	1x12 reps	rest: 0s
Crunch	1x16 reps	rest: 45s
Prisoner Squat	1x14 reps	rest: 0s
Bodyweight Lunge	1x14 reps	rest: 0s
Push-Up	1x12 reps	rest: 0s
Crunch	1x16 reps	rest: 45s
Prisoner Squat	1x14 reps	rest: 0s
Bodyweight Lunge	1x14 reps	rest: 0s
Push-Up	1x12 reps	rest: 0s
Crunch	1x16 reps	rest: 45s
Alternating Heel Touch	3x8 reps	rest: 60s
Alternating Arm Cobra	3x8 reps	rest: 60s
Arm Circles	3x8 reps	rest: 60s
Single-Leg Calf Raise	3x8 reps	rest: 60s
Bow Pose	3x8 reps	rest: 60s
Bridge	3x8 reps	rest: 60s
Cat Stretch	3x8 reps	rest: 60s
Bench Leg and Hip Stretch	3x8 reps	rest: 60s
Child's Pose	3x8 reps	rest: 60s
Cross-Legged Forward Fold	3x8 reps	rest: 60s
Downward Facing Dog	3x8 reps	rest: 60s
Downward Facing Dog Single-Leg	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Mountain Climber	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Tricep Push-Up	3x8 reps	rest: 60s