28-Day Strength & Power Plan
JefitTeam avatar JefitTeam
Mar 1st 2024
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28-Day Strength & Power Plan

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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 an intermediate, 28-day strength training program designed to help develop a powerful, female body. The plan requires six days of training each week over the next four weeks. There are four days committed to strength and the other two days focus on cardio and yoga.

First Week

Day 1 - Lower Body & Core
Day 2 - Upper Body
Day 3 - Cardio
Day 4 - Yoga
Day 5 - Lower Body & Core
Day 6 - Upper Body
Day 7- Rest day


Stay Strong Together,


MICHAEL WOOD, CSCS
Jefit

Upper Body  7 exercises, 45 mins
Back Hyperextension exercise demonstration
Back Hyperextension

3x8 reps

rest: 60s audio icon
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Cardio  1 exercises, 32 mins
Step Machine exercise demonstration
Step Machine

1x0 reps • 30m

rest: 60s audio icon
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Yoga Session  12 exercises, 26 mins
Eagle Pose exercise demonstration
Eagle Pose

1x0 reps • 35s

rest: 20s audio icon
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Lower Body & Core  9 exercises, 37 mins
Jump Rope exercise demonstration
Jump Rope

1x0 reps • 180s

rest: 60s audio icon
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Upper Body  7 exercises, 1 hr 3 mins
Back Hyperextension exercise demonstration
Back Hyperextension

3x10,8,8 reps

rest: 75s audio icon
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Rest Day  0 exercises, 0 min
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Lower Body & Core  10 exercises, 42 mins
Jump Rope exercise demonstration
Jump Rope

1x0 reps • 180s

rest: 60s audio icon
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Upper Body  7 exercises, 57 mins
Back Hyperextension exercise demonstration
Back Hyperextension

3x10,8,6 reps

rest: 75s audio icon
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Cardio  2 exercises, 35 mins
Indoor Cycling exercise demonstration
Indoor Cycling

1x0 reps • 20m

rest: 60s audio icon
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Yoga Session  12 exercises, 27 mins
Eagle Pose exercise demonstration
Eagle Pose

1x0 reps • 35s

rest: 20s audio icon
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Lower Body & Core  9 exercises, 38 mins
Jump Rope exercise demonstration
Jump Rope

1x0 reps • 180s

rest: 60s audio icon
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Upper Body  7 exercises, 1 hr 1 min
Back Hyperextension exercise demonstration
Back Hyperextension

3x8 reps

rest: 60s audio icon
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Rest Day  0 exercises, 0 min
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Lower Body & Core  9 exercises, 41 mins
Jump Rope exercise demonstration
Jump Rope

1x0 reps • 180s

rest: 60s audio icon
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Upper Body  8 exercises, 53 mins
Back Hyperextension exercise demonstration
Back Hyperextension

3x6 reps

rest: 60s audio icon
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Cardio  2 exercises, 41 mins
Walking exercise demonstration
Walking

1x0 reps • 6m

rest: 60s audio icon
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Yoga Session  12 exercises, 25 mins
Eagle Pose exercise demonstration
Eagle Pose

1x0 reps • 35s

rest: 20s audio icon
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Lower Body & Core  8 exercises, 32 mins
Jump Rope exercise demonstration
Jump Rope

1x0 reps • 4m

rest: 60s audio icon
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Upper Body  8 exercises, 52 mins
Back Hyperextension exercise demonstration
Back Hyperextension

3x8 reps

rest: 60s audio icon
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Rest Day  0 exercises, 0 min
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Lower Body & Core  9 exercises, 38 mins
Jump Rope exercise demonstration
Jump Rope

1x0 reps • 180s

rest: 60s audio icon
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Upper Body  8 exercises, 58 mins
Back Hyperextension exercise demonstration
Back Hyperextension

3x10,8,6 reps

rest: 75s audio icon
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Cardio  1 exercises, 37 mins
Elliptical Training exercise demonstration
Elliptical Training

1x0 reps • 35m

rest: 60s audio icon
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Yoga Session  12 exercises, 26 mins
Eagle Pose exercise demonstration
Eagle Pose

1x0 reps • 35s

rest: 20s audio icon
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Lower Body & Core  9 exercises, 37 mins
Jump Rope exercise demonstration
Jump Rope

1x0 reps • 180s

rest: 60s audio icon
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Upper Body  7 exercises, 55 mins
Back Hyperextension exercise demonstration
Back Hyperextension

3x8 reps

rest: 60s audio icon
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Cardio  2 exercises, 41 mins
Running exercise demonstration
Running

1x0 reps • 20m

rest: 60s audio icon
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