Bodyweight 8 Routine

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3 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

The goal of this program is to complete the bodyweight routine 3x/week over a 4-week period of time. Perform each session after 1-2 days of rest from the previous training session.

Each session includes 8 bodyweight exercises. Each of the three sessions should take about 35-minutes to complete, depending on your fitness level.

The first two sessions are designed to keep your heart elevated. For the best insight, where a heart rate monitor or check your smartwatch following each session. Record your heart rate, over time that number should decrease somewhat.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Day 1
Day 2
Day 3

Workout 1 8 exercises, 34 mins

Mountain Climber	3x12 reps	rest: 20s
Jackknife Sit-Up	3x8 reps	rest: 40s
Push-Up (Close Hand)	3x8 reps	rest: 30s
Bodyweight Walking Lunge	3x12 reps	rest: 45s
Jump Squat	2x8 reps	rest: 90s
Push-Up to Side Plank	2x6 reps	rest: 20s
Air Bike	2x20,15 reps	rest: 40s
Plank	1x8 reps • 60s	rest: 30s

Workout 2 8 exercises, 36 mins

Running	0x0 reps • 6m	rest: 60s
Crunch	2x12 reps	rest: 20s
Alternating Heel Touch	2x15 reps	rest: 30s
Mountain Climber	2x12 reps	rest: 60s
Reverse Hyper (Flat Bench)	2x10 reps	rest: 30s
Plyo Push-Up	2x8 reps	rest: 60s
Air Bike	2x15 reps	rest: 60s
Ab Roll	1x12 reps	rest: 60s

Workout 3 8 exercises, 36 mins

Single-Leg Glute Bridge	2x12 reps	rest: 30s
Prisoner Squat	2x12 reps	rest: 60s
Handstand Push-Up	2x6 reps	rest: 60s
Bodyweight Rear Lunge	3x10 reps	rest: 30s
Air Bike	3x20 reps	rest: 60s
Push-Up	2x15 reps	rest: 60s
Bridge	2x8 reps • 35s	rest: 30s
World's Greatest Stretch	1x0 reps • 60s	rest: 60s