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Try this beginner (level 2) bodyweight circuit program. The first few movements are to warm-up the body. If you don't have a jump rope, simply, jump in place as though you were jumping rope. Following a few minutes of getting the heart rate up, you'll then have a series of three stretches.
The circuit consist of 8 exercises in which there are a few supersets (back-to-back sets with minimal rest).
Stay Strong Together,
MICHAEL WOOD, CSCS
Jefit
Jump Rope
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1x0 reps • 2m |
rest: 60s
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Ab Roll
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1x0 reps • 35s |
rest: 20s
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Scorpion
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1x6 reps |
rest: 20s
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Knee Across the Body
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1x0 reps • 35s |
rest: 60s
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Prisoner Squat
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1x12 reps |
rest: 15s
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Bodyweight Rear Lunge
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1x6 reps |
rest: 60s
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Push-Up
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2x12 reps |
rest: 20s
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Air Bike
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2x15 reps |
rest: 45s
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Plank
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1x8 reps • 45s |
rest: 30s
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Mountain Climber
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1x0 reps • 30s |
rest: 30s
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Jump Rope
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1x0 reps • 2m |
rest: 60s
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Jump Squat
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1x5 reps |
rest: 30s
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Extended Arm Child Pose
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1x0 reps • 45s |
rest: 15s
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