At home workout
General
Beginner
Dumbbell
Plan Details
The At home workout routine by TylerTims is a 11 day workout plan. It is a beginner level plan to achieve general fitness goals.
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. <b>Notes</b> 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. <b>Warming Up</b> Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight. <b>Reps, Sets and Rest</b> There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking. <b>Getting Help</b> If you need some help getting started, join our <a href = "https://www.facebook.com/groups/892082267621303">facebook group</a> and our team and existing community would be happy to help!
Routine detail
Mon
Copy from TylerTims
Est. 0 min
4 exercises
Seated Rotation
3 Sets x 15 Reps
Hip Stretch
15 Sets
Dynamic Back Stretch
3 Sets x 15 Reps
Standing Trunk Rotation
15 Sets
Mon
Alternate Chest Day
Est. 0 min
12 exercises
Floor Single Arm Press
3 Sets x 15 Reps
Floor Reverse Grip Press
3 Sets x 15 Reps
Floor Pronate Grip Low to High Fly
3 Sets x 15 Reps
Floor Flys into Close Grip Press
3 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Dumbbell One-Arm Hammer Press
3 Sets x 15 Reps
Kettlebell Floor Press
3 Sets x 15 Reps
Kettlebell One-Arm Floor Press
3 Sets x 15 Reps
Band Cross-Over
3 Sets x 15 Reps
Band High to Low Fly
3 Sets x 15 Reps
Band Low to High Fly
3 Sets x 15 Reps
Band Standing Press
3 Sets x 15 Reps
Any
Chest Workout
Est. 0 min
12 exercises
Dumbbell One-Arm Bench Press
3 Sets x 15 Reps
Dumbbell One-Arm Hammer Press
3 Sets x 15 Reps
Kettlebell Floor Press
3 Sets x 15 Reps
One Arm Dumbbell Low to High Raise
3 Sets x 15 Reps
Flat Bench Plate Press
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Band High to Low Fly
3 Sets x 15 Reps
Band Cross-Over
3 Sets x 20 Reps
Band Low to High Fly
3 Sets x 20 Reps
Band Standing Press
3 Sets x 20 Reps
Incline Push-ups
3 Sets x 10 Reps
Decline Push-ups
3 Sets x 10 Reps
Any
Abs workout
Est. 0 min
10 exercises
Air Bike
3 Sets x 50 Reps
Leg Raise
3 Sets x 10 Reps
Plank
3 Sets
Side Plank
3 Sets
Forearm Plank with Hip Abduction
3 Sets x 20 Reps
Frog Kicks
3 Sets x 20 Reps
Flutter Kick
3 Sets x 50 Reps
Weighted Trunk Rotation
3 Sets x 15 Reps
Band Kneeling Crunch
3 Sets x 20 Reps
Band Woodchop
3 Sets x 20 Reps
Any
Shoulders Workout
Est. 0 min
11 exercises
Dumbbell Bent-Over Reverse Fly
3 Sets x 15 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Hammer Shoulder Press
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Cuban Press
3 Sets x 15 Reps
Dumbbell Seated Press (Palms In)
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 20 Reps
Dumbbell Seated Front Raise
3 Sets x 15 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 15 Reps
Any
Back Workout
Est. 0 min
11 exercises
Dumbbell One-Arm Row
3 Sets x 15 Reps
Dumbbell Deadlift
3 Sets x 15 Reps
Dumbbell Bent-Over Row (Palms in)
3 Sets x 15 Reps
Dumbbell Rotational Row
3 Sets x 20 Reps
Dumbbell Good Mornings
3 Sets x 20 Reps
Dumbbell Upright Row
3 Sets x 20 Reps
Band Reverse Fly
3 Sets x 15 Reps
Band Standing Row
3 Sets x 15 Reps
Band Seated Row
3 Sets x 20 Reps
Band Bent Over Row
3 Sets x 20 Reps
Band Upright Row
3 Sets x 20 Reps
Any
Arm Workout
Est. 0 min
10 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Dumbbell Tate Press
3 Sets x 15 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 15 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 15 Reps
Dumbbell High Curl
3 Sets x 20 Reps
Dumbbell Seated Tricep Press
3 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 15 Reps
Single-Leg Bench Dip
3 Sets x 20 Reps
Any
Alternative Fullbody Workout
Est. 0 min
14 exercises
Dumbbell Bicep Curl (Supine)
3 Sets x 20 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 20 Reps
Dumbbell Inner Bicep Curl
3 Sets x 20 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 20 Reps
Dumbbell Bench Press
3 Sets x 20 Reps
Band Standing Press
3 Sets x 20 Reps
Band Standing Row
3 Sets x 20 Reps
Dumbbell Bent-Over Row (Palms in)
3 Sets x 20 Reps
Dumbbell Upright Row
3 Sets x 20 Reps
Dumbbell Shoulder Press
3 Sets x 20 Reps
Dumbbell Step-Up
3 Sets x 20 Reps
Dumbbell Bench Squat
3 Sets x 20 Reps
Plank
3 Sets
Band Woodchop
3 Sets x 20 Reps
Any
Legs
Est. 0 min
10 exercises
Bodyweight Calf Raise
3 Sets x 20 Reps
Bodyweight Squat
3 Sets x 20 Reps
Glute Kickback
3 Sets x 20 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 20 Reps
Kettlebell One-Arm Swing
3 Sets x 15 Reps
Kettlebell Goblet Squat
3 Sets x 15 Reps
Dumbbell Single-Leg Calf Raise
3 Sets x 20 Reps
Dumbbell Hamstring Curl
3 Sets x 20 Reps
Tire Deadlifts
3 Sets x 20 Reps
Leg Swing
3 Sets x 20 Reps
Any
Full Body
Est. 0 min
13 exercises
Dumbbell One-Arm Tricep Kickback
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 15 Reps
Kettlebell One-Arm Swing
3 Sets x 15 Reps
Kettlebell Goblet Squat
3 Sets x 15 Reps
Kettlebell Alternating Floor Press
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 15 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Band Reverse Fly
3 Sets x 15 Reps
Band Cross-Over
3 Sets x 15 Reps
Any
Back Stretch
Est. 0 min
7 exercises
Standing Trunk Rotation
3 Sets x 15 Reps
Dynamic Back Stretch
3 Sets x 15 Reps
Hip Stretch
3 Sets x 15 Reps
Seated Rotation
3 Sets x 15 Reps
Cat Stretch
3 Sets x 1 Reps
Pelvic Tilt to Glute Bridge
3 Sets x 1 Reps
Back Stretch
3 Sets x 1 Reps
