Just Body Routine | Jefit - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Workout Routine Database

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Exercise Database
Abs	(284)
Back	(138)
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Just Body Routine

Shared By : masteroftheclaw

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 2 / 86

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Description

Doing as much as possible without the use of extra equipment.

Monday

Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Leg Raise	60 sec	16	3
Abs		Air Bike	60 sec	16	3
Abs		Bent Knee Hip Raise	60 sec	8	3
Abs		Butt-Ups	60 sec	8	3
Abs		Crunches	60 sec	8	5
Abs		Toe Touchers	60 sec	8	3
Abs		Dumbbell Side Bend	60 sec	8	3

Tuesday

Chest, Back, and Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Push Up	60 sec	8	5
Back		Superman	60 sec	N/A	3
Triceps		Bench Dip	60 sec	8	3

Wednesday

Glutes

Muscle	Exercise Name		Timer	Reps	Sets	Track
Glutes		Bridge	60 sec	N/A	3
Glutes		Flutter Kick	60 sec	8	3
Glutes		Knee Across The Body	60 sec	8	3
Glutes		Leg Lift	60 sec	8	3
Glutes		One Knee to Chest	60 sec	8	3

Friday

Shoulders

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Dumbbell Shoulder Press	60 sec	8	3
Shoulders		Dumbbell Lateral Raise	60 sec	8	3
Biceps		Alternate Hammer Curl	60 sec	8	3
Shoulders		Dumbbell Shoulder Shrug	60 sec	8	3

Saturday

Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		90 90 Hamstring	60 sec	8	3
Upper Legs		All Fours Squad Stretch	60 sec	8	3
Upper Legs		Sit Squat	60 sec	8	3
Lower Legs		Ankle Circles	60 sec	8	3
Upper Legs		Dumbbell Lunges	60 sec	8	3

ANY

Cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Aerobics	60 min	N/A	N/A
Cardio		Indoor Cycling	60 min	N/A	N/A
Cardio		Walking	60 min	N/A	N/A
Cardio		Treadmill Running	60 min	N/A	N/A

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