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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
Jump Rope
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1x0 reps • 3m |
rest: 60s
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Split Jump
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1x0 reps • 20s |
rest: 30s
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Barbell Inverted Row
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2x0 reps • 30s |
rest: 0s
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Push-Up
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2x0 reps • 30s |
rest: 60s
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Plank
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1x8 reps • 60s |
rest: 60s
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Jump Squat
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1x0 reps • 20s |
rest: 60s
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Jump Rope
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2x0 reps • 1m |
rest: 30s
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Air Bike
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1x0 reps • 30s |
rest: 30s
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Bridge
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1x8 reps • 30s |
rest: 30s
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Cobra
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1x8 reps • 30s |
rest: 30s
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Mountain Climber
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1x0 reps • 30s |
rest: 60s
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Seated Leg Tuck
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1x0 reps • 30s |
rest: 30s
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Jump Rope
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1x0 reps • 2m |
rest: 30s
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Jump Rope
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1x0 reps • 3m |
rest: 60s
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Chin-Up
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2x8 reps |
rest: 0s
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Push-Up
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2x8 reps |
rest: 60s
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Box Jump Multiple Response
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1x0 reps • 20s |
rest: 60s
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Reverse Crunch
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1x0 reps • 30s |
rest: 30s
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Plank
|
1x8 reps • 75s |
rest: 60s
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Jump Rope
|
2x0 reps • 1m |
rest: 30s
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Rocket Jump
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1x0 reps • 20s |
rest: 60s
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Cobra
|
2x8 reps • 30s |
rest: 0s
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Mountain Climber
|
2x0 reps • 30s |
rest: 60s
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Seated Leg Tuck
|
1x0 reps • 30s |
rest: 60s
|
Jump Rope
|
1x0 reps • 3m |
rest: 60s
|
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Split Jump
|
1x0 reps • 20s |
rest: 30s
|
||
Barbell Inverted Row
|
2x0 reps • 30s |
rest: 0s
|
||
Push-Up
|
2x0 reps • 30s |
rest: 60s
|
||
Jump Squat
|
1x0 reps • 20s |
rest: 60s
|
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Plank
|
1x8 reps • 75s |
rest: 60s
|
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Jump Rope
|
2x0 reps • 1m |
rest: 30s
|
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Air Bike
|
1x0 reps • 30s |
rest: 60s
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Cobra
|
1x8 reps • 30s |
rest: 30s
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Mountain Climber
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1x0 reps • 40s |
rest: 60s
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Seated Leg Tuck
|
1x0 reps • 30s |
rest: 60s
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