28-Day Lose Weight and Get Ripped
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Feb 27th 2024
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28-Day Lose Weight and Get Ripped

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28 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 28-day, female-focused, weight-loss program for intermediate, female users. In addition to being a plan to help reduce bodyweight and fat loss, it will focus on toning all your major muscles groups like the chest and glutes. Each cardio sessions begins with walking as a warm-up followed by jogging. If for whatever reason you can't or do not want to run - walk or hike for the cardio session.

Example of Week One (of four)

Day 1 - Cardio (walking/jogging)
Day 2 - Upper Body
Day 3 - Lower Body
Day 4 - Rest Day
Day 5 - Cardio (walking/jogging)
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 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  3 exercises, 40 mins
Walking exercise demonstration
Walking

1x0 reps • 5m

rest: 20s audio icon
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Lower Body  5 exercises, 35 mins
Machine Leg Extension exercise demonstration
Machine Leg Extension

3x12 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  3 exercises, 40 mins
Walking exercise demonstration
Walking

1x0 reps • 6m

rest: 20s audio icon
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Lower Body  5 exercises, 37 mins
Machine Leg Press exercise demonstration
Machine Leg Press

3x12 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  3 exercises, 40 mins
Walking exercise demonstration
Walking

1x0 reps • 5m

rest: 20s 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, 33 mins
Walking exercise demonstration
Walking

1x0 reps • 10m

rest: 20s audio icon
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Rest Day  0 exercises, 0 min
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Cardio  1 exercises, 32 mins
Walking exercise demonstration
Walking

1x0 reps • 30m

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  3 exercises, 45 mins
Walking exercise demonstration
Walking

1x0 reps • 5m

rest: 20s audio icon
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Rest Day  0 exercises, 0 min
Pro-designed Workout Plans with Advanced Video Demo and More For Jefit Elite Members Only
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Cardio  1 exercises, 32 mins
Walking exercise demonstration
Walking

1x0 reps • 30m

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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Pro-designed Workout Plans with Advanced Video Demo and More For Jefit Elite Members Only
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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  3 exercises, 57 mins
Walking exercise demonstration
Walking

1x0 reps • 10m

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, 42 mins
Walking exercise demonstration
Walking

1x0 reps • 40m

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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