GetGadgetFit

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RATING: 79 (FROM 1 JEFIT MEMBERS)

5 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

I needed to develop a routine that would help me stay focused, toned, flexible, and injury free. After a prolonged bout with IT Band Injury - this is what I have come up with

Sunday 7 exercises, 57 mins

Dumbbell Alternating Lateral Raise (Stability Ball)	3x16 reps	rest: 60s
Dumbbell Shoulder Press (Stability Ball)	3x16 reps	rest: 60s
Dumbbell Alternating Bicep Curl (Stability Ball)	3x16 reps	rest: 60s
Dumbbell Hammer Curl on Stability Ball	3x16 reps	rest: 60s
Stability Ball Tricep Extension	3x16 reps	rest: 60s
Stability Ball Oblique Curl	3x16 reps	rest: 60s
Stability Ball Crunch	3x16 reps	rest: 60s

Monday - Run and Recover 8 exercises, 1 hr 6 mins

Running	0x0 reps	rest: 35s
	1x30 reps	rest: 60s
	1x30 reps	rest: 60s
	1x25 reps	rest: 60s
	5x10 reps	rest: 60s
	1x3 reps	rest: 60s
	1x20 reps	rest: 60s
	1x20 reps	rest: 60s

Tuesday 6 exercises, 43 mins

Dumbbell Press (Stability Ball)	3x12 reps	rest: 60s
Dumbbell Rear Row (Stability Ball)	3x12 reps	rest: 60s
Dumbbell Bicep Curl (Reverse Grip)	3x12 reps	rest: 60s
Stability Ball Hamstring Curl to Bridge	3x12 reps	rest: 60s
Stability Ball Reverse Crunch	3x12 reps	rest: 60s
Stability Ball Bridge	3x12 reps	rest: 60s

Wednesday - Run and Recover 8 exercises, 1 hr 6 mins

Running	0x0 reps	rest: 35s
	1x30 reps	rest: 60s
	1x30 reps	rest: 60s
	1x25 reps	rest: 60s
	5x10 reps	rest: 60s
	1x3 reps	rest: 60s
	1x20 reps	rest: 60s
	1x20 reps	rest: 60s

Thursday 6 exercises, 45 mins

Stability Ball Tricep Extension	3x16 reps	rest: 60s
Dumbbell Preacher Curl (Stability Ball)	3x16 reps	rest: 60s
Stability Ball Calf Raise	3x16 reps	rest: 60s
Dumbbell Side Bend	3x16 reps	rest: 60s
Stability Ball Plank	3x8 reps	rest: 60s
Bridge	3x8 reps	rest: 60s