28-Day General Sport Specific Program
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Feb 28th 2024
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28-Day General Sport Specific Program

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28 DAYS - Sport Specific - Advanced

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 advanced, female athletes. Athlete could mean competitive or weekend warrior. The program is sports specific in nature, meaning if you want to get in general shape for basically any sport, this is the plan. It will focus on building a base level of strength for all your major muscle groups. There is also some short, more intense cardio that is required. The plan follows a 4 days on and 2 days off training schedule.

Example of a Typical Week (one of four)

Day 1 - Legs and Core
Day 2 - Back and Arms
Day 3 - Chest and Shoulders
Day 4 - Cardio conditioning
Day 5 - Rest day
Day 6 - Rest Day
Day 7 - Legs and Core


Stay Strong Together,


MICHAEL WOOD, CSCS
Jefit

Back and Arms  6 exercises, 42 mins
Back Hyperextension exercise demonstration
Back Hyperextension

2x10 reps

rest: 60s audio icon
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Chest and Shoulders  8 exercises, 1 hr 3 mins
Push-Up exercise demonstration
Push-Up

2x5 reps

rest: 60s audio icon
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Cardio Conditioning  3 exercises, 27 mins
Jump Rope exercise demonstration
Jump Rope

1x0 reps • 3m

rest: 60s audio icon
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Rest Day  0 exercises, 0 min
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Rest Day  0 exercises, 0 min
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Legs and Core  9 exercises, 59 mins
Ab Roll exercise demonstration
Ab Roll

1x0 reps • 35s

rest: 30s audio icon
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Back and Arms  6 exercises, 51 mins
Back Hyperextension exercise demonstration
Back Hyperextension

3x8 reps

rest: 60s audio icon
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Chest and Shoulders  8 exercises, 1 hr 0 min
Push-Up exercise demonstration
Push-Up

2x6 reps

rest: 60s audio icon
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Cardio Conditioning  3 exercises, 29 mins
Jump Rope exercise demonstration
Jump Rope

1x0 reps • 3m

rest: 60s audio icon
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Rest Day  0 exercises, 0 min
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Rest Day  0 exercises, 0 min
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Legs and Core  9 exercises, 1 hr 1 min
Ab Roll exercise demonstration
Ab Roll

1x0 reps • 40s

rest: 30s audio icon
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Back and Arms  7 exercises, 51 mins
Back Hyperextension exercise demonstration
Back Hyperextension

3x8 reps

rest: 60s audio icon
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Chest and Shoulders  8 exercises, 1 hr 0 min
Push-Up exercise demonstration
Push-Up

1x8 reps

rest: 60s audio icon
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Cardio Conditioning  3 exercises, 30 mins
Jump Rope exercise demonstration
Jump Rope

1x0 reps • 3m

rest: 60s audio icon
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Rest Day  0 exercises, 0 min
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Rest Day  0 exercises, 0 min
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Legs and Core  8 exercises, 49 mins
Ab Roll exercise demonstration
Ab Roll

1x0 reps • 45s

rest: 30s audio icon
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Back and Arms  7 exercises, 48 mins
Back Hyperextension exercise demonstration
Back Hyperextension

2x10 reps

rest: 60s audio icon
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Chest and Shoulders  8 exercises, 1 hr 3 mins
Push-Up exercise demonstration
Push-Up

1x10 reps

rest: 60s audio icon
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Cardio Conditioning  3 exercises, 32 mins
Jump Rope exercise demonstration
Jump Rope

1x0 reps • 5m

rest: 60s audio icon
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Rest Day  0 exercises, 0 min
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Rest Day  0 exercises, 0 min
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Legs and Core  8 exercises, 52 mins
Ab Roll exercise demonstration
Ab Roll

1x0 reps • 45s

rest: 30s audio icon
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Back and Arms  6 exercises, 43 mins
Back Hyperextension exercise demonstration
Back Hyperextension

3x10,8,8 reps

rest: 60s audio icon
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Chest and Shoulders  7 exercises, 1 hr 0 min
Push-Up exercise demonstration
Push-Up

1x12 reps

rest: 60s audio icon
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Cardio Conditioning  3 exercises, 37 mins
Jump Rope exercise demonstration
Jump Rope

1x0 reps • 5m

rest: 60s audio icon
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