28-Day Weight-Loss Program
JefitTeam avatar JefitTeam
Feb 15th 2024
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28-Day Weight-Loss Program

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28 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 28-day weight-loss program for beginner users of the Jefit app. In addition to being a plan to help reduce bodyweight and fat loss, it will avoid specific back exercises, focusing more on bodyweight and light dumbbell movements for the back only.

Example of Week One (of four)

Day 1 - Cardio
Day 2 - Upper Body
Day 3 - Lower Body
Day 4 - Rest Day
Day 5 - Cardio
Day 6 - Upper Body
Day 7 - Lower Body


Stay Strong Together,


MICHAEL WOOD, CSCS
Jefit

Lower Body  5 exercises, 35 mins
Machine Leg Extension exercise demonstration
Machine Leg Extension

3x12,10,8 reps

rest: 60s audio icon
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Upper Body  7 exercises, 46 mins
Bird Dog exercise demonstration
Bird Dog

2x8 reps

rest: 20s audio icon
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Rest Day  0 exercises, 0 min
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Cardio  1 exercises, 37 mins
Walking exercise demonstration
Walking

1x0 reps • 35m

rest: 60s audio icon
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Lower Body  5 exercises, 35 mins
Machine Leg Extension exercise demonstration
Machine Leg Extension

3x12,10,10 reps

rest: 60s audio icon
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Upper Body  7 exercises, 38 mins
Bird Dog exercise demonstration
Bird Dog

2x8 reps

rest: 20s audio icon
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Cardio  1 exercises, 37 mins
Walking exercise demonstration
Walking

1x0 reps • 35m

rest: 60s audio icon
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Lower Body  5 exercises, 37 mins
Machine Leg Press exercise demonstration
Machine Leg Press

3x12,12,10 reps

rest: 60s audio icon
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Upper Body  7 exercises, 38 mins
Bird Dog exercise demonstration
Bird Dog

2x8 reps

rest: 20s audio icon
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Rest Day  0 exercises, 0 min
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Cardio  2 exercises, 45 mins
Indoor Cycling exercise demonstration
Indoor Cycling

1x0 reps • 20m

rest: 60s audio icon
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Lower Body  5 exercises, 37 mins
Machine Calf Raise exercise demonstration
Machine Calf Raise

3x14 reps

rest: 60s audio icon
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Upper Body  8 exercises, 42 mins
Bird Dog exercise demonstration
Bird Dog

2x10 reps

rest: 20s audio icon
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Cardio  2 exercises, 37 mins
Elliptical Training exercise demonstration
Elliptical Training

1x0 reps • 16m

rest: 60s audio icon
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Rest Day  0 exercises, 0 min
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Cardio  1 exercises, 44 mins
Walking exercise demonstration
Walking

1x0 reps • 42m

rest: 60s audio icon
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Lower Body  5 exercises, 38 mins
Machine Calf Raise exercise demonstration
Machine Calf Raise

3x12 reps

rest: 60s audio icon
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Upper Body  8 exercises, 42 mins
Bird Dog exercise demonstration
Bird Dog

2x10 reps

rest: 20s audio icon
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Cardio  2 exercises, 55 mins
Indoor Cycling exercise demonstration
Indoor Cycling

1x0 reps • 20m

rest: 60s audio icon
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Rest Day  0 exercises, 0 min
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Cardio  1 exercises, 47 mins
Walking exercise demonstration
Walking

1x0 reps • 45m

rest: 60s audio icon
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Lower Body  3 exercises, 25 mins
Machine Calf Raise exercise demonstration
Machine Calf Raise

3x12 reps

rest: 60s audio icon
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Upper Body  7 exercises, 33 mins
Bird Dog exercise demonstration
Bird Dog

1x10 reps

rest: 20s audio icon
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Cardio  2 exercises, 35 mins
Walking exercise demonstration
Walking

1x0 reps • 20m

rest: 60s audio icon
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Pro-designed Workout Plans with Advanced Video Demo and More For Jefit Elite Members Only
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Lower Body  5 exercises, 35 mins
Machine Calf Raise exercise demonstration
Machine Calf Raise

3x12 reps

rest: 60s audio icon
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Pro-designed Workout Plans with Advanced Video Demo and More For Jefit Elite Members Only
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Upper Body  7 exercises, 34 mins
Bird Dog exercise demonstration
Bird Dog

1x8 reps

rest: 20s audio icon
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Pro-designed Workout Plans with Advanced Video Demo and More For Jefit Elite Members Only
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Cardio  1 exercises, 47 mins
Walking exercise demonstration
Walking

1x0 reps • 45m

rest: 60s audio icon
add button
Pro-designed Workout Plans with Advanced Video Demo and More For Jefit Elite Members Only
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