REPcount

REPcount template

3-2-1 Circuit

A 3-2-1 style circuit for bodyweight and a single dumbbell: forward lunges with curls and plank-to-push-up flows.

Weekly schedule

• Monday

  3-2-1 Circuit A

  Lunges — 20 reps · Squats — 20 reps · Push-ups — 30 reps · Plank — 30s

• Tuesday

  Cardio + Arms

  Squats — 20 reps · Bicep curls — 20 reps · Plank — 30s

• Wednesday

  Rest day

• Thursday

  3-2-1 Circuit B

  Lunges — 20 reps · Push-ups — 30 reps · Plank — 30s

• Friday

  Strength

  Squats — 20 reps · Lunges — 20 reps · Push-ups — 30 reps · Bicep curls — 20 reps

• Saturday

  Core

  Plank — 60s · Sit-ups — 20 reps

• Sunday

  Rest day