15 Minute No Equipment

Plan Details

The 15 Minute No Equipment routine by JefitTeam is a 1 day workout plan. It is a beginner level plan to achieve general fitness goals.

Plan Description

Circuit training was designed to perform a set amount of exercises in a row (circuit) without any re... Read More

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!