Get Strong Abs With These Jefit’s Core Programs

Got strong abs? Looking for strong Abs? Jefit has a series of programs called Core Challenge. The three free programs are geared towards all fitness levels. Each of the programs take about 15-30 minutes to complete. A nice goal for a program, in terms of a way to progress, is to have it become more of an individual challenge or competition with the Jefit community and friend groups. The idea is to see how quickly a user can move through the program based on time and challenge others. With that said, you can also try the new Jefit Assessment found on both iOS and Android platforms. One of the three tests is a plank challenge.

The series of programs that make up the three core routines include 5 to 10 exercises with between 10-15 repetitions depending on the level. The exercise selection includes a wide array of bodyweight exercise as well as the use of some equipment like medicine ball, stability ball.

Beginner Level: Core Challenge 50

As the name implies, the beginner-level routine includes 50 total repetitions using 5 different exercises. The five exercises that make up this routine are basic core exercises. The list of exercises include Crunch, Oblique Crunch, Heel Touches, Reverse Crunch and Air Bike, also known as Bicycle Abs. The goal is to perform 10 repetitions of each exercise. No exercise equipment is needed to execute this routine. A good goal to strive for is less than 15-minutes to complete. When this routine becomes less challenging, progress to Core Challenge 100.

Intermediate Level: Core Challenge 100

Following completion of Core Challenge 50, it’s now time for a new challenge, where the number of exercises and repetitions both increase. This program utilizes bodyweight only and no equipment is necessary. Some of the exercises do, however, are more challenging, such as V-Ups, and Leg Pull-ins. As the title suggests, expect to perform 100 repetitions spread over 10 different exercises. A respectful goal for this routine is under 30-minutes to complete.

Want Strong Abs? Work on Finishing Core Challenge 150 in 30-Minutes or Less!

The Core Challenge 100 will push most people. The Core Challenge 150 is a whole different ball game. The number of exercises may stay at 10 but the number of repetitions increase to 15. Exercise equipment is also brought into play for this routine (see below). In regard to exercise selection, you’ll find Ab Rollout, Double Leg Hundred, Weighted Russian Twists, Stability Ball Pull-ins and V-Ups, to name a few.

EXERCISE EQUIPMENT NEEDED

  • Weight Plate (or substitute medicine ball or dumbbell if no weight plate is available).
  • Cable machine (or substitute and exercise band instead).
  • Olympic Bar (22 or 45 lbs. – or substitute with an Ab Roller, Stability ball, for Ab Rollout).
  • Stability Ball
  • Medicine Ball

A Quick Word on Nutrition

There have been plenty of articles and scientific research published showing all the sit-ups in the world are not enough to get ripped abs. Any well-designed, long-term training program that focuses on execution and technique, will eventually develop strong abdominal muscles. The key ingredient to get ripped abs, though, is to eat a clean, healthy diet that focuses on reducing highly processed foods and added sugar. Eat real food. Sounds easy but this is where most people drop the ball.

A Strong Core

There are more than 35 muscle groups that make up the core. You need to move beyond simply sit-ups or planks (unless you have back issues) in order to get strong, ripped abs. Incorporate various movement patterns into your core work. Instead of doing traditional sit-ups (spinal flexion), add in movements that involve lateral flexion, rotation (Russian Twist), anti-rotation (Palloff Press), stability training (Plank variations) and combinations of these movement patterns.

The three new Jefit core routines focus on doing this – especially Core Challenge 100 and 150. Some of the exercises are perform while lying down (to save time). A well-rounded, functional program would include more standing exercises like the medicine ball slam found in the advanced 150 program.

Perform a Plank for time before you begin to use any of these routines. Use a routine 2-3x/week over 4-6 weeks and try that timed Plank exercise again. You may be surprised at how much easier it is to now hold. Stay Strong and Eat Clean!

Use Jefit for Your Strength Training Needs

Try Jefit app, named best app for 2020 and 2021 by PC MagazineMen’s HealthThe Manual and the Greatist. The app comes equipped with a customizable workout planner, training log, the ability to track data, audio cue tips, and a feature to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit.

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Jefit Assessment Best Described as a Motivational Tool

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Jefit has developed a quick, easy to administer, fitness assessment that will help determine your current strength level. The test can also help to motivate and even hold you more accountable towards reaching a specific fitness goal.

Why Periodic Assessments are Important

Anytime you have an opportunity to take a baseline measurement on yourself, think of it as a snapshot of your current health and fitness level. The assessment can come in the form of percent body fat or girth measurements. When it comes to your workout, though, it’s about testing either muscular strength, endurance or work capacity. The new Jefit assessment pinpoints your current level of muscular strength. The test looks at three easy to administer tests:

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Jefit Assessment Points

You receive a set number of points for each test. The total number of those points correspond to an overall percentage. The reason for the percentage is so you can compare yourself to others in your age group. As mentioned, for each of the three tests you perform on the Jefit app, you will receive a specific number of points as a result of taking each test. Points are dependent upon either the number of repetition or duration for a given task.

The first test in the Jefit assessment is the push-up test. An individual will receive 6 points for each push-up they complete. For example, 27 push-ups completed would equate to 162 points. Following push-ups, plank and bodyweight wall squat follow. For each of these tests, you are awarded points for how long you hold (duration) the plank and wall squat positions.

The total points are calculated and the person is given an overall percentage to show how well they did. For example, if someone scores 70 percent – this means they performed better than 70 percent of the people, in their age group, who have taken the test. Over time you will have the option of taking multiple tests (every three months). Only the most recent test, however, is counted as your score, not any of your previous tests.

Testing is as follows. Following a baseline test, a second test a month later you’re tested once more. You then have the option to get tested every three months following that. Stay strong with the Jefit Assessment!

Finally, after completing your baseline Jefit assessment, you will earn 250 iron points. This will occur only the first time you’re tested.

Use Jefit App for All Your Workout Needs

Jefit app was named best app for 2020 and 2021 by PC MagazineMen’s HealthThe Manual and the Greatist. The app comes equipped with a customizable workout planner and training log. The app has ability to track data, offer audio cues, and features to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit as you live your sustainable fitness lifestyle.

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Have You Tried Jefit’s Audio Cue Workouts Yet?

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Jefit strives to continually improve upon their award-winning app. One of the more recent updates includes select workouts accompanied with trainer audio cues. There are dozens of new bodyweight and strength training workouts found on both Android and iOS platforms. The programs are featured on Jefit Elite or the free version of the app.

All audio-based workouts, can be found on either version of Jefit app located under the “Find” tab at the top of page (seen highlighted in yellow).

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Audio Cue: All About Hands-Free Experience 

The last thing you need while working out is to have to hold onto your phone. Jefit audio cues let you know how long the upcoming set will take and the amount of rest as well as what the upcoming exercise is. It also offers a 3-2-1 countdown to let you know you’re almost finished.

 Different Types of Audio Cues

There are three types of audio tips available: (1) reminder (time countdown and exercise names), (2) pro tips (on Elite only), and (3) personal tips (user can create an exercise tip and replace the pro tip, elite only). Only the pro tips and personal tips are Elite features.

How to Use Audio Cue with Injury Notes

Click “yellow” highlighted areas

  1. This audio cue will remind you about recent injury at the beginning of the workout 
  2. The audio cue can be enabled when you mark a body part as an injury note in History (on a day) or Insights tab under Progress tab. 
  3. The audio cue will be dismissed when you mark the body part as “recovered”. 
  4. Once a body part is marked as recovered, it will become a record in Notes. You can mark it as an injury note again if you hurt the same part.
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How to Use Audio Cue (general set up)

  1. Enable sound in your phone 
  2. Turn on the necessary audio cue toggle on your training page 
  3. The toggle will turn “blue” to let you know it’s on (see below).
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Trainer Audio Cue Programs

Here are just a few examples of Jefit audio workouts. The audio cues are included in beginner, intermediate and advanced workouts. All five of these exercise programs happen to be interval based. Please note that not all Jefit exercises provide exercise tips at this moment. Approximately 50 percent of the exercises feature trainer audio cues.

Beginner Bodyweight Routine

This 1-day beginner, audio-based coaching routine offers exclusively bodyweight exercises. As a result, the program will challenge your entire body. About half of the exercises in this workout session offer audio coaching tips from a Jefit certified strength & conditioning specialist. The workout includes four supersets, where you will need to execute back-to-back sets with minimal rest.

Audio-Based Workout

This is a 3-day audio-based strength training workout. Approximately 50 percent of the exercises will have trainer audio tips attached to them, to help you execute the movement. The workout program consist of 3 strength training days – each of the workouts contain 1-2 supersets and work all major muscle groups. All three sessions include a combination of bodyweight, dumbbell and barbell.

Beginner Full Body Challenge

This 2-day audio-based coaching workout offers audio cues, the same that you would hear if working with a personal trainer or coach. Remember to turn “on” you Audio Cue button at the bottom of the page. The majority of the exercises use a dumbbell and some stretching and ab work is included. At the end of each session there is an “ab burner” series.

3-Day Multi Equipment Challenge

This program is a 3-day audio-based coaching strength workout. What you can expect on days 1 and 3 – are dumbbell only workouts. Both of these sessions are full body. As for the second workout, a combo session, exercises use dumbbells and a barbell. Again, this particular session is a full body workout. Have fun!

3-Day Advanced Workout

This 3-day advanced strength program has the added feature and benefit of having audio coaching tips for about half of the exercises found in each exercise workout. On DAY 1: You can expect a dynamic warm-up to prepare your body for the upcoming leg strength training day. DAY 2: In this 2nd workout session you have exercises focused only on push and pull movements. Lastly, DAY 3: Includes pressing movements for the shoulders in addition to a few core exercises. Enjoy the audio coaching tips and stay strong!

Use Audio Cue Programs on Jefit App

Try Jefit app, named best app for 2020 and 2021 by PC MagazineMen’s HealthThe Manual and the Greatist. The app comes equipped with a customizable workout planner, training log, the ability to track data, audio cue tips, and a feature to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit

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The 3-Day Split Barbell Workout: A Great Full Body Routine

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One of the most often used strength training programs is the classic 3-day split barbell workout. This particular exercise program has long been considered a true classic among bodybuilder and novice a like. There are different split day options for 2-3-4-5 days routines. A split routine refers to a workout that is divided up by muscle groups. Specific exercises are used to train these major muscles groups on different days. The majority of movements come in the form of compound exercises. The workout is ideal if you have limited time to workout (an hour or less). Someone on this type of routine still has a strong desire, though, to gain lean muscle and strength. The length of time needed before noticing small gains is typically 6-12 weeks. This is dependent of course on age, training history, nutritional intake, recovery etc.

A Suggested Training Schedule

There are many layout options for a 3-day barbell workout in terms of how someone can “split” the routine up over the course of the week. A new Jefit training program features the following split routine, using a push day, a pull day and on day three, everything else. The push days includes exercises for chest/shoulder/tricep, while the pull day highlights the back and bicep. The third day focuses on legs and core. The weekly layout looks like this:

3-Day Split Barbell Workout

Monday: Chest Shoulders and Triceps
Tuesday: Rest day (mobility work)
Wednesday: Back and Biceps
Thursday: Rest day (mobility work)
Friday: Legs and Core
Saturday: Active rest day
Sunday: Rest day

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Barbell Workout: Exercise Program Design

Let’s discuss in a little more detail the make-up of each of these workouts. The Jefit program, Barbell Workout (3-day Split), is an intermediate level program. The program uses a (45-lbs.) barbell for all exercises except some of the core exercises found in day 3. The resistance used will depend on the training ability of the person. If you are new to strength training, you could still try this program. In this case, the person would start out using the weight of the bar only for all exercises. See how your body responds and progress from there.

The majority of the exercises in this barbell workout require 4 sets following a repetition sequence of 10,8,8,6. This type of repetition format takes advantage of using a lighter weight for the first set (warm-up set). The weight is then increased for each subsequent set. There are 5 exercises featured for each workout day and many of the movements used are compound exercises. The recovery time between sets is two-minutes, a novice though may need an extra minute or two. A set that involves 8-repetitions as an example, means it’s an 8-RM (repetition maximum). A person will need to lift the most weight they can handle, using good form. If you end up performing more than the suggested amount of repetitions, increase the load by 5 percent for upper and 10 percent for lower body exercises.

Day-1: Push Movements

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Day 2: Pull Movements

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Day 3: Legs & Core

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One of the great things about this 3-day split barbell workout is each workout is about an hour. Also, you need minimal equipment, only a bar and weight. In addition, since you work only a few muscle groups per workout, you can really target that area with a higher intensity that usual. Also, there is a recovery day following each workout, so the body gets plenty of recovery time to repair itself, adapt and get stronger. This is a good time – by the way – to work on improving your mobility. Putting this together with a solid nutrition plan coupled with plenty of recovery is a recipe for gains in both strength and mass. Stay Strong!

Use Jefit to Record and Track Your Strength Workouts & More

Jefit app was named best app for 2020 and 2021 by PC MagazineMen’s HealthThe Manual and the Greatist. The app comes equipped with a customizable workout planner and training log. The app has ability to track data, offer audio cues, and features to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit as you live your sustainable fitness lifestyle.

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5 Popular Exercise Programs Featured on the Jefit App

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There are currently more than two thousand exercise programs featured on the award-winning Jefit app. Rather than cycle through each page on the app or website to find “some” of the more popular program in “General Fitness”, we’ve done the leg work for you. The website breaks down the total number of programs into beginner, intermediate and advanced level. Programs are placed in one of four categories (see below). In this blog post, though, we’ll focus on the first category only. After the title of each programs, you’ll find the total number of downloads and views for that particular program as well as a brief synopsis.

Jefit Exercise Sub-Group Listings

FitBody Plan (Downloads / Views: 139 / 16,123) Intermediate Level
Description

This intermediate exercise program offers two training sessions that can be done 1-2x/week. Meaning, two session or repeat for 4 sessions/week taking a rest day between each workout. The goal of this plan is to build a general base-level of strength across all major muscle groups.

The program routine includes two training sessions that look like this. On Day 1, you’ll focus on the legs, back, core, and chest. While Day 2 targets the shoulders, core, and arms.

Nutrition Tips

Really pay attention to your diet while following this exercise program. Eat whole foods while consuming plenty of healthy carbs, fat, fiber and at least 1 gram of protein/kilogram of body weight. Supplement meals and all workouts with a whey protein drink. Make sure it contains the amino acid – Leucine in it. Use 30-40 grams/protein in any protein drink. Drink plenty of H2O and get 7-8 hours of sleep.

Bodyweight Home Circuit – Level 1 (Downloads / Views: 88 / 15,887) Beginner Level
Program Description

This is a good first step to take if you’re looking to start an exercise program. All exercises featured in this two day a week routine utilize only bodyweight.

As with any new exercise program or when you’re coming to the game with minimal experience- “always err on the side of caution.” Meaning move slowly through the routine and make sure you’re warmed up before starting.

This program has only two circuits or rounds – compared to three – found in Level 2 and 3 of this program. When this routine becomes less challenging for you – progress to Level 2. Good luck – be well and stay strong!

Dumbbell-Only Full Body Home Workout (Downloads / Views: 9,165 / 600,809) Beginner Level
Description

For many individuals they aren’t able to afford a gym membership or aren’t able to get to a gym; thus this routine provides a full-body, 3 day split where an individual can target all of their body parts and either gain/maintain muscle mass. It focuses upon heavy lifts and around 3 to 4 sets with 10 reps per set to increase muscle mass and gaining during exercise performance.

Machine Only Beginner Workout (Downloads / Views: 7,343 / 445,391) Beginner Level
Description

This is a machine-only beginner workout for those who are just starting to get into the gym, only have machine equipment or possibly for those who feel intimidated going into a gym. Exercise machines are great for isolating the muscles and allowing the individual to use a weight that they feel comfortable with to achieve the results that they desire.

This routine is to be performed 3 days a week, as it is a beginner routine, and there are 3 separate whole body workouts that an individual can use on the days that they workout. Each exercise chosen targets and isolates the muscle that is being performed to help build strength and achieve muscle growth or toning (depending on what the individual is trying to attain with their workout).

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Getting Ripped (Downloads / Views6,576 / 160,196) Advanced Level
Description

This is a 5-day exercise program will help build muscle while also shedding off unwanted poundage to get ripped.

On Mondays/Wednesday and Fridays you will be targeting your chest and arms. The only change in the routine that you will see is that for each day, the chest exercise changes from flat bench to incline bench to decline bench. This is done so thatyou hit all of the individual parts of the chest muscle throughout your workout routine. For Tuesdays and Thursdays, the main focus will be targeting the back and leg muscles through the use of major muscle building exercises. Saturdays and Sundays are used as rest days to provide proper rest time for the following weeks worth of exercises.

Program

As this is a muscle building and strength gaining routine, the main focus is to perform around 10 to 12 reps per set and doing about 3 to 4 sets per exercise. This will ensure optimal muscle growth as well as calorie burn for fat loss.

You aren’t performing each exercise individually but you are performing every exercise in a super-set. So the first two exercise in the workout day are in a super-set, followed by a 3 + 4, 5 + 6, 7 + 8, 9 + 10, 11 + 12 and then finished by cardio. Performing super-sets throughout the entire routine will keep your heart rate and intensity up throughout your entire workout, thus triggering muscle growth and fat loss.

Additional Information

Cardio is performed at the end of each routine to increase the amount of calories burned for the overall workout. This will help you attain that ripped look that you desire. Intensity is key throughout this entire workout, this is why we keep the rest time to around 15 to 30 seconds so that you are always keeping your heart rate up and consistently lifting weights.

As to any cutting routine, diet is KEY. You need to eat a healthy, clean and strict diet to maintain proper calorie intake to stimulate the fat loss you are looking for. Heavy carbs and processed foods should be stayed away from at all costs while trying to lose weight. You can have a carb heavy meal once a week to help spark an increase in metabolic rate.

Use Jefit App for All Your Exercise Needs

Jefit is a strength training app used for planning & tracking workouts. It also helps gym goers and athletes keep on track with their fitness goals. Not only does it offer you the ability to update and share your workout log with a supportive community, it has the largest exercise library that covers both weight training and cardio.

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4 Great Core Exercises You’re Probably Not Doing on Jefit

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The reason why the blog title includes “you’re probably not doing” is because each of these core exercises have been downloaded only a few thousand times. More popular exercises, found in the Jefit app exercise database, have been downloaded 1-2 million times. Take a look at each one and see if one or more works for you. Before you do that see how many of the five exercises below have been in any of your recent Jefit strength programs that you built or tried. These are the five most popular core exercises, all have more than one million downloads to date.

Each core exercise listed above is beneficial when performed correctly. Now, take a look at the core exercises mentioned below and let us know, in the Jefit community, if you agree about their value. If not for you, what other exercises would recommend to a Jefit user.

Dragon Flag

The dragon flag is considered an “expert” level exercise in the Jefit database. This challenging movement has been downloaded only 3,244 times to date. The exercise is shown first in the series of photos below.

How to Perform:

1.) Start off laying on a decline or flat bench and grabbing the end of it behind your head with both hands.

2.) Squeeze and create tension throughout your body so that you are able to feel your muscles and abdominals tighten

3.) Then from the starting position swing your feet upward so that your body is almost vertical.

4.) Keep your abdominals tight and your entire body as straight as possible as you are pointed up in the air.

5.) Hold this position for as long as possible, squeezing your muscles and abs as much as you can.

6.) Once you complete your repetition, slowly lower your feet towards the floor in a controlled manner.

Trainer Notes:

– It is important to brace your core prior to attempting all of these core exercises. You need to maintain this throughout the duration of the movement.

Oblique Crunches with Bench

This exercise, also known as elevated side bridge, in another efficient core exercise. This will work your obliques and also your deep back muscles, like your quadratus lumborum. The oblique crunch with bench, again, has been downloaded minimally (3,618) so let’s change that (exercise is shown in middle photo).

How to Perform:

1.) Start by placing a flat bench in front of you, then rest one are on the bench while extending your legs out, one foot on top of the other, in front of you until your body is parallel with the floor.

2.) While keeping your arms rested on the bench, elevate your body through your pelvis as this will be your starting position.

3.) From there lower your pelvis down towards the floor until you feel a stretch in your abdominals.

4.) Hold onto this position for a count then return back to the starting position.

5.) Repeat for as many reps and sets as desired.

6.) Switch sides and repeat.

Trainer Tip:

– It is important to make sure that your legs stay extended out in front of you and arm stays rested on the bench.

– The only movement that you want to make is within your obliques and pelvis as they extend down towards the floor and back up with each repetition.

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Plank with Side Kick

The third and final exercise is one of the best anti-flexion core exercises, plank with side kick. The exercise has been downloaded 4,061 times to date. Keep in mind when you perform this movement. The exercise is shown third in the series of photos.

How to Perform:

1.) Start off on your hands and toes in a modified push up position.

2.) Take one of your legs and bring them out to the side of your body, keeping it parallel to the floor, and hold for a few seconds.

3.) After feeling a stretch in your core, bring the leg back to the center and then return to the floor.

4.) Repeat this motion with the opposite leg and alternate.

Trainer Tip:

– There should be no movement in your hips or back, other than hip abduction with a straight leg, when executing the movement.

Push Up to Side Plank

The push up to side plank is a personal favorite. It is one of those core exercises that offers a lot of bang for the buck. The movement targets the chest, core and shoulder. The end phase of the exercise is shown above in the blog post main photo. The exercise has been downloaded only 2,930 times. It is a fantastic bodyweight exercise that you can add to any circuit or interval program on the app.

How to Perform:

1.) Start off in a push up position on the floor with your toes extended out and arms at shoulder level.

2.) Once in position perform a push up and then quickly come back up, but shift your weight to one side of your body twisting to one side and bringing the arm on the twisted side up towards the ceiling.

3.) Hold this position for a count then return back to the starting position for another push up.

4.) Repeat for as many repetitions and sets as desired.

Trainer Tip:

– Hand placement is important for this exercise because immediately following the push up phase you’ll go into an extended side plank. Also, keep your head in alignment throughout.

Try one of these four or another core exercise, that you have not previously tried, in your next Jefit strength training program.

Record & Track Your Core Exercises Using Jefit App

Jefit app was named best app for 2020 and 2021 by PC MagazineMen’s HealthThe Manual and the Greatist. The app comes equipped with a customizable workout planner and training log. The app has ability to track data, offer audio cues, and features to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit as you live your sustainable fitness lifestyle.

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Most Popular Jefit Exercise for Major Muscle Groups

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The following list includes the top 12 most popular exercises for each muscle group currently used on the Jefit app. The list was put together based on exercise popularity which equates to the most downloads. The ranking (1-12) in each column, shows the number of times each exercise has been downloaded over the past decade. This list includes only barbell, dumbbell and machine exercises, not bodyweight, kettlebell or exercise band.

The list was generated to help anyone who uses the award-winning Jefit app build their strength programs more easily. The Jefit app currently includes about 1300 exercises.

*Each column below includes the following format: Barbell (left), Dumbbell (middle), and Machine-based exercises (right).*

Most Downloaded Leg Exercises

  • Barbell Squat
  • Barbell Lunge
  • Barbell Full Squat
  • Barbell Front Squat
  • Barbell Stiff-Leg Deadlift
  • Barbell Hack Squat
  • Barbell Clean Deadlift
  • Barbell Clean
  • Barbell Front Squat
  • Barbell Wide Stance Squat
  • Barbell Step Up
  • Barbell Single Leg Squat
  • Dumbbell Lunges
  • Dumbbell Squat
  • Dumbbell Step Up
  • Dumbbell Walking Lunge
  • Dumbbell Rear Lunge
  • Dumbbell Stiff-Leg Deadlift
  • Dumbbell Pile Squat
  • Dumbbell Bench Squat
  • Dumbbell Iron Cross
  • Dumbbell Lateral Lunge w/ Bicep Curl
  • Dumbbell Jump Squat
  • Dumbbell Single Leg Squat
  • Prone Leg Curl
  • Leg Extension
  • Leg Press
  • Seated Leg Curl
  • Smith Machine Squat
  • Hack Squat
  • Thigh (Hip) Abduction
  • Thigh (Hip) Adduction
  • Cable Standing Leg Curl
  • Smith Machine Stiff-Leg Deadlift
  • Machine Squat
  • Leg Press (Narrow Stance)

Best Back Exercise

  • Barbell Deadlift
  • Bent Over Row
  • T-Bar Row
  • Romanian Deadlift
  • Barbell Good Morning
  • Reverse Grip Bent Over Row
  • Barbell Pullover
  • Barbell Bent Over One-Arm Row
  • Barbell Inverted RowRack Pulls
  • Incline Bench Row
  • Lying Cambered Row
  • Reverse Grip Incline Row
  • Dumbbell One-Arm Row
  • Dumbbell Bent Over Row
  • Deadlift
  • Back Shrug
  • Palms In Bent Over Row
  • Pullover on Stability Ball
  • Lying Rear Deltoid Row
  • Palm rotational Row
  • One-Arm Pullover
  • Reverse Grip Incline Row
  • One-Arm Lying Rear Row
  • One-Arm Row on Stability Ball
  • Wide Grip Lat Pulldown
  • Cable Seated Row
  • Back Hyperextension
  • Close Grip Front Lat Pulldown
  • Wide Grip Behind Head Pulldown
  • Cable V Bar Pulldown
  • Cable Straight Arm Pushdown
  • Cable Underhand Pulldown
  • Smith Machine Deadlift
  • Seated Machine Row
  • T Bar Lying Row
  • Smith Machine Bent Over Row

Top Chest Exercise

  • Barbell Bench Press
  • Incline Bench Press
  • Decline Bench Press
  • Wide Grip Bench Press
  • Front Raise and Pullover
  • Wide Grip Decline Press
  • Barbell Neck Press
  • Decline Pullover
  • Wide Grip Decline Pullover
  • Pullover and Press
  • One Arm Floor Press
  • Reverse Grip Incline Bench
  • Dumbbell Bench Press
  • Incline Press
  • Dumbbell Fly
  • Incline Fly
  • Straight Arm Pullover
  • Dumbbell Deep Push Up
  • Bent Arm Pullover
  • Hammer Grip Incline Bench
  • Decline Press
  • Incline Fly w/ Twist
  • Around the World
  • One Arm Bench Press
  • Machine Fly
  • Cable Crossover
  • Machine Bench Press
  • Incline Chest Press
  • Smith Machine Bench Press
  • Cable Lower Chest Raise
  • Machine Butterfly
  • Smith Machine Incline Bench
  • Cable Incline Fly
  • Inner Chest Press
  • Decline Chest Press
  • Leverage Incline Chest Press
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Dumbbell Lateral Raise
  • Barbell Shoulder Press
  • Barbell Shrug
  • Upright Row
  • Standing Military Press
  • Front Raise
  • Shrug Behind the Back
  • Push Press
  • Clean and Jerk
  • Seated Military Press
  • Bradford Rocky Press
  • Rear Deltoid Row
  • Standing Front Raise Overhead
  • Dumbbell Lateral Raise
  • Shoulder Press Shoulder Shrug
  • Front Raise
  • Arnold Press
  • Standing Press
  • Bent Over Deltoid Raise
  • Upright Row
  • Reverse Flyes
  • Seated Side Lateral Raise
  • Lying Rear Lateral Raise
  • Standing Alternating Front Raise
  • Cuban Press
  • Machine Shoulder Press
  • Machine Shrug
  • Overhead Shoulder Press
  • Machine Upright Row
  • Cable Upright Row
  • Cable Lateral Raise
  • Cable Front Raise
  • Reverse Flyes
  • Cable Sgrug
  • Cable Standing Deltoid Raise
  • Cable Internal Rotation
  • Cable Rope Rear Deltoid Row

Most Often Used Arm Exercises (top 6 Bicep/Tricep exercises)

  • Barbell Curl
  • Preacher Curl
  • Drag Curl
  • Standing Wide Grip Bicep Curl
  • Standing Close Grip Bicep Curl
  • Bicep Curl Lying Against an Incline
  • ———————————
  • Barbell Lying Tricep Extension
  • Close Grip Bench Press
  • Barbell Lying Tricep Press
  • Seated Overhead Tricep Extension
  • Reverse Tricep Bench Press
  • Close Grip Behind Neck Press
  • Dumbbell Alternating Hammer Curl
  • Alternating Bicep Curl
  • Bicep Curl
  • Hammer Curl
  • Alternating Incline Curl
  • Dumbbell Zottman Curl
  • ————————
  • Standing Tricep Extension
  • Tricep Kickback
  • Lying Tricep Extension
  • One Arm Tricep Extension
  • Alternating Kickback
  • Dumbbell Tate Press
  • Machine Bicep Curl
  • Cable Close Grip Curl
  • Preacher Curl
  • Cable Standing Bicep Curl
  • Cable One Arm Bicep Curl
  • Cable Reverse Curl
  • ———————-
  • Machine Dip
  • Cable Rope Tricep Extension
  • Cable Tricep Pushdown
  • Cable Rope Overhead Tricep Extension
  • Pushdown V Bar
  • Weighted Tricep Dip

Core Exercises

  • Barbell Ab Rollout on Knees
  • Barbell Seated Twist
  • Barbell Standing Rollout
  • Barbell Side Bend
  • Barbell Press Sit Up
  • Dumbbell Side Bend
  • Two Arm Side Bend
  • Wood Chop
  • Alternating Prone Cobra (Stability Ball)
  • Standing One Leg Cobra
  • Machine Decline Crunch
  • Cable Crunch
  • Ab Crunch Machine
  • Knee Hip Raise on Parallel Bars
  • Cable Wood Chops
  • Cable Side Bends
  • Cable Kneeling Pulldown
  • Cable Russian Twist
  • Cable Seated Crunch
  • Parallel Bar Leg Raise
  • Cable One Arm High Pulley Side Bend
  • Cable Pallof Press with Rotation

Final Thoughts

As a Jefit member, look to use some of these great exercises in your future strength workouts. There are many hidden gems making up this list that should be rated even higher, like cable pallof press with rotation. This is considered an excellent anti-rotational core exercise. Another key exercise to use is cable internal rotation. Not making the list is cable internal rotation. Perform both of these rotator cuff exercises in your next workout using a lighter weight and higher repetition count. A great exercise that is also low on the list is barbell step up – try this great compound leg movement in a future strength program as well. Stay Strong with Jefit!

Use Jefit to Record & Track All Your Exercises

Jefit app was named best app for 2020 and 2021 by PC MagazineMen’s HealthThe Manual and the Greatist. The app comes equipped with a customizable workout planner and training log. The app has ability to track data, offer audio cues, and features to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit as you live your sustainable fitness lifestyle.

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Two Popular 5×5 Split Strength Routines From Jefit

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The benefits of strength training performed on a weekly basis are well documented in the scientific literature, magazines and on the web. There are many digital health & fitness companies who have apps that enable you to build strength training programs. With so much information coming your way, it can be difficult to choose the best plan that fits your needs. In this case, when talking about results, we’re referring to gains in both strength and muscle development.

15 Benefits of Strength Training

  • Increases muscular strength
  • Builds lean muscle mass
  • Improves a muscle’s ability to take in and use glucose (blood sugar).
  • Weight management
  • Decreases body fat level (Improves muscle-to-fat ratio)
  • Improves mobility and balance
  • Reduces the risk of osteoporosis (increases bone density)
  • Will boost your self-confidence and improve your body image
  • Enhanced performance (on all levels)
  • Improves sleep
  • Decreases risk of injury
  • Improves posture
  • May reduce or prevent cognitive decline in older people
  • Prevents or controls chronic conditions such as heart diseasearthritisback paindepression, obesity and pain management
  • Increases lifespan

Take a look at the following 5×5 split routine found on the Jefit app. This particular weight lifting program was designed as a 3-day routine. Keep in mind, there are many other split routines you can find that offer 4-6 days versus 3-days.

Program Design: 5×5 Split Routine (3-Days)

All strength training sessions follow a 5×5 format using only two body parts to keep session times under an hour. The workout time range for the 3-day program was between 36 and 56 minutes. The recovery time between sets is a very important training variable that needs to be manipulated depending on load (sets x reps x weight). Adequate recovery is important in order to push that next heavy set. A key point to remember, using a short rest period of one-minute between sets means the muscle is only about 80% recovered. I used a 2:00 recovery time between most of the sets for this reason. That may have to increase if someone is using very heavy weight for all their exercises.

The routine gets its unique name from “splitting” up specific muscle groups and associating those body segments to different days of the week. The idea behind the design of this routine was to couple a leg day with pulling movements that overload the back on Day 1. The second day includes push movements that target the chest with a pull and push for the arms. On day 3 you have pressing movements that target the shoulders with a few core exercises. This routine is only a snapshot for one-week of training.

The 5×5 program used the following 3-day split format over the course of a week:

Legs & Back (4 exercises) – Day 1

Chest & Arms (4 exercises) – Day 2

Shoulders & Core (5 exercises) – Day 3

Sets and Reps. Scheme

Be realistic when designing any exercise program regarding the number of sets and repetition you use. More is not always better. Different exercises, sets, repetitions and recovery time will effect both short and long-term outcomes. Using a 5×5 setup gives you 25 repetitions per exercise and two movements per body part brings that repetition total to 50. That is more than enough to overload a muscle using a 5-RM. Many programs out there, when looking at sets and repetitions, equate to unrealistic expectations regarding length of workout. Here is a nice article on how to perform a 5-RM bench press test.

There are four important design elements regarding this particular 5×5 split routine. They are: (1) the use of compound movements, (2) large muscle groups, (3) the use of 5-RM on all exercises, and (4) sufficient recovery time. A 5×5 split routine is popular and has been shown to build strength and muscle size over time. Special emphasis should be placed on your 5-RM in this strength training routine. During anytime in the program, if you’re able to surpass five repetitions for any exercise – that’s right – you need to increase the weight. If for example, an exercise on your “core” day (see below) is too light – then hold a weight plate or wear a weighted vest (if available) to challenge yourself more. See the design and layout below.

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Jefit 5×5 Split Full Body Program

In case the first program does not peak your interest, here is a second 5×5 program Split that the Jefit team recently released.

This is considered a classic 5×5 strength training program designed to build muscle and add size. Each day focuses on different muscle groups (see below), you’ll perform three exercises for each body part (other than triceps). **IMPORTANT** Remember to use a heavy enough weight that will enable you to complete no more than five repetitions per set (probably 80-85% of 1-RM). Each workout session should take between 60 and 80 minutes to complete.

Program Design

Chest/Shoulder/Tricep. Involves seven different exercises, 5×5 – Day 1

Legs and Core. Includes seven different exercises, 5×5 – Day 2

Back and Bicep. Complete six exercises, 5×5 – Day 3

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I hope you enjoy the programs. If you have any questions on the above 5×5 Split Routine (3-day), now featured on Jefit app, or any other program for that matter, please reach out to me in the comment section on this blog or our online community via the app. Here is additional reading that you may find interesting on the topic of strength training. Be well and stay strong!

Use the Jefit App to Try More Programs Like These

Try doing what millions of others have already done, use the award-winning Jefit app as their workout log. This in turn, will help you meet your fitness goals. By providing an extensive exercise library, you can pick and choose your workouts according to your goals. You can also join our members-only Facebook group where you can connect and interact with your fellow Jefit members. Share your successes, stories, advice, and tips so you learn and grow together. Stay Strong!

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Allow Your Body to Recover Like a Professional Athlete

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Look no further than NBA or WNBA games and you’ll see athletes using various tools on the sidelines trying to help their bodies recover. Following NFL games, football players are known for taking ice baths, getting massages, hitting the pool and rolling out to aid recovery. Of course, all the critical recovery work begins in the locker room following a game.

Professional teams invest a ton of money on strength & conditioning coaches, nutritionist, massage therapist, yoga gurus, you name it. I have known more than one person who works with professional athletes doing massage. All to help improve performance, yes, but also to help athletes recover from the cumulative stress of practices and games.

Allow your body to recover like a professional athlete. You may not be able to have a cryotherapy chamber in your home like Lebron James does. But you can use the following recovery products regularly, just like he and other athletes do.

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Rolling Tools: Foam Roller, Tennis/Lacrosse Balls, T-Pin Vector

There is a great deal of research showing positive outcomes when someone uses a foam roller as a recovery tool. These types of products work on releasing tight, restrictive fascia and muscle. Fascia, along with tendons and ligaments, are what make up the bodies connective tissue. Muscles that are tight are not only an accident waiting to happen, they also impede performance. A tight athlete does not see the field as much as the bench, because they’re usually dealing with injuries.

All of these recovery “tools” mentioned are not very expensive and do a great job helping the body recover. In the long run, you end up getting a lot of bang for your buck with each of these products.

Foam Roller

Foam rollers have been gaining popularity since hitting the mainstream years back thanks to physical therapists. Make a habit of committing time rolling out all your major muscle groups every time you workout. Start by rolling your calf muscles before moving up to the hamstrings, glutes and back. Then flip over and roll the lower leg, quadriceps and chest. Spend about 2-3 minutes rolling out each of these muscle groups at a rate one inch per second. When you come across a tight area, stop rolling and just stay on it, allowing the pressure from your bodyweight and foam roller to knead into the fascia.

Use Tennis, Lacrosse, Golf Balls to Recover

You probably already have a few of these items lying around the house. Grab one of these balls and just sit on it. Try rolling out your tight glutes, eventually transitioning to your side targeting your glute medius. Magic! Right? Next, place two tennis balls in a sock and make sure both balls are tight together. This becomes an instant deep tissue massage product. It works great when you lie on the balls – known as a “peanut” – and rollout your cervical, thoracic and lumbar areas. Let the balls push into or knead your paraspinal muscles (also known as your erector spinae). Rollout about an inch/second, traveling from your cervical down to your lumbar spine area. As you hit a tight area (“trigger point”), stop, breath and relax into it, and hang out there for a few minutes before proceeding. You may need to commit more time initially using these tools in order to bring back your body to its original “healthy” state.

T-Pin Vector

This is a favorite product for a lot of people. The T-Pin Vector might not be very big (pictured above on the right) but it is ideal for getting into small, tight areas on your body. This product also works amazingly well when targeting the neck and feet, say bye-bye to plantar fasciitis.

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Recovery Tools: Massage Guns, Heating Pads, Compression Sleeves

Massage Guns

Massage guns are one of the hottest recovery tools on the market today. I have personally tried a few, like Theragun and Hyperice (pictured above left). To get the most benefit, use them as part of your dynamic warm-up prior to a workout as well as post workout to help promote recover. Hyperice also has a great app associated with their products that include informational tutorials from industry experts like Kelly Starret, DPT.

Heating Pads & Wraps

Heating pads can used to promote blood flow to help release tight, stiff areas of the body. Some companies like, Hyperice, have even combined heat with vibration technology found in their line of Venom products (above right photo).

Compression Sleeves

You have seen runners, basketball players and others wear compression sleeves on either their arm and/or leg. A leg compression sleeve basically uses graduated pressure to aid in easing discomfort and pain. They are an effective treatment for restless leg syndrome, shin splints, leg cramps, plantar fasciitis, among other conditions.

Many different companies have now gotten into the game following the same premise but offering more high tech. Some products like Hyperice Normatec (pictured above middle) is bluetooth connected, offers seven different intensity levels, and you can customize the areas of the body part regarding time and pressure.

We have introduced just a few products that can help your body recover that are popular in the fitness industry today. There are many other traditional and high tech products that are also available depending on your budget. For those looking to keep it simple, though, you can stick to cryotherapy (ice bucket, ice packs or ice baths post workout). In addition, use a foam roller often as a preventative measure and don’t forget about a really beneficial, old school treatment. It is typically for your feet but also great for the entire body, an Epsom salt soak mixed in warm water. This product is inexpensive, works wonders after a long run, after a tough workout or when you’re on your feet all day.

Try the Award-Winning Jefit App

Try Jefit app, named best app for 2020 and 2021 by PC MagazineMen’s HealthThe Manual and the Greatist. The app comes equipped with a customizable workout planner and training log. The app has ability to track data, offer audio cues, and features to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit as you live your sustainable fitness lifestyle.

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6 Most Popular Jefit Strength Machine Exercises

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According to Jefit, an award-winning strength planner & tracker app, the most popular strength training machines based on member usage are as follows. These six exercises have all been added to workouts on the app between 1.3 and 1.6 million times. The six exercise, starting with Wide Grip Lat Pulldown, can all be found below. Adding these six exercises to the mix with a few other of your favorite exercises would make a great full body strength program.

IdNameBodypartEquipmentPopularity 
86Wide Grip Lat PulldownBackMachine – Strength1,663,167
24DipTricepsMachine – Strength1,553,837
160Prone Leg CurlUpper LegsMachine – Strength1,479,854
78Decline CrunchAbsMachine – Strength1,351,466
159Cable Rope Triceps PushdownTricepsMachine – Strength1,324,182
45Machine FlyChestMachine – Strength1,305,333
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1. Wide Grip Lat Pulldown

The wide-grip lat pulldown is one of the classic bodybuilding exercises used to help build a stronger back. It is a staple exercise in many Jefit strength programs not only because of its versatility, but the fact that it’s also a great compound movement that targets the back.

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2. Dip

A good test of upper body strength? The ability to push out a few sets of dips. Try performing 6-8 slow, controlled repetitions using bodyweight with good form. Once you have mastered this, progress to weighted dips, a challenging exercise that can build strength and muscle mass in your chest, triceps, shoulders, and back.

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3. Prone Leg Curl

Machine-based leg curls are a great exercise when looking to isolate just the hamstring muscles. With that said they are not the most functional exercise. For more total leg compound movements, but where the hamstrings still come into play, try Squats, Deadlifts and RDL exercises, especially a SLRDL.

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4. Decline Crunch

The decline crunch is the fourth most popular exercise where a machine or piece of exercise equipment is used. The decline crunch exercise allows you to keep your legs steady and isolate your core muscles.

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5. Cable Rope Triceps Pushdown

The cable rope triceps pushdown exercise uses a rope to help target the triceps muscle for better definition and bigger arms.

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6. Machine Fly

The machine fly or butterfly machine exercise is an easy, effective way to target your chest and inner chest muscles.

When the time comes that you need to update or create a new Jefit strength program, consider these six popular exercises. More than a million gym goers have already done so!

Use Jefit to Track Your Progress

Try Jefit app, named best app for 2020 and 2021 by PC MagazineMen’s HealthThe Manual and the Greatist. The app comes equipped with a customizable workout planner and training log. In addition, the app has ability to track data, offer audio cues, and has a feature to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit as you live your sustainable fitness lifestyle.

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New JeFit App Feature: Group Exercise Contest

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JeFit is offering a Group Exercise Contest using their award-winning strength training & planning app. The format is basically the same as any previous individual contest. The group contest, though, can have 2-5 people in a group to compete against other groups. The contest will focus on using Jefit app iron points system.

Jefit Group Contest Requirements

**First, make sure you have the latest version of the Jefit app before joining the contest (iOS version 11.1 or newer and Android version 10.89 or newer).** Also, you can manually force an update to version 11.1 from the app store if it’s not available yet. 
  • The purpose of the group exercise contest is to help users form a good workout habit, connect with friends and family while working out, or help their family and friends resume workouts as many gyms re-open.
  • The group contest begins July 15, 2021.
  • The contest will run for 3 months
  • Results, including team score and ranking, will be updated on a daily basis.
  • Only admin user (the creator of the group) can join the contest.
  • If admin leaves the contest, the second user will become the admin.
  • Jefit will still have the individual contest, but each user only can join one of the contests.
  • The same rules apply using the iron points system.

Group Contest Features

  • The theme is basically the same as the current individual contest using iron points system.
  • All JeFit users can join either the group or individual contest.
  • Use total iron points earned during the contest to rank groups.
  • Contest group: Limit to only 5 members in each group, and will need at least 2 members to start the contest.
  • All members can send join group invites, and one user can receive multiple invites.
  • All users can switch between individual and group contests with iron points that they earned during the contest, but can only join one at the time.
  • Regular group: Users can join unlimited regular groups, and no member limit in each group.
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Contest Rewards

Group Exercise Contest Rewards: (for all members in the group)
Top 1-3: Will receive a 1-year of Jefit Elite
Top 4-10: Will receive 6 months of Elite

Award-Winning Jefit App

Try Jefit app, named best app for 2020 and 2021 by PC MagazineMen’s HealthThe Manual and the Greatist. The app comes equipped with a customizable workout planner and training log. In addition, the app has ability to track data, offer audio cues, and has a feature to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit as you live your fitness lifestyle.

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Take Advantage of Jefit’s 11-Year Anniversary Sale

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The award-winning Jefit app is offering a 50 percent discount on the Elite version of their app to celebrate their 11-year anniversary. A full list of Elite features can be found below and here. You can take advantage of this fantastic offer which runs for 24-hours, beginning midnight on Wednesday (PST). When you upgrade from the free version to Elite you can expect the following added features:

  • Ads-Free
  • Pro Exercise Tips
  • Elite Badge
  • Exclusive Programs
  • Quick Swap Exercise Feature
  • Store Unlimited Workouts
  • Advanced Training Analytics
  • Tools for Improvement
  • Customized Training & Progress Reports
  • Printer Friendly Format for Routines & Workout Summaries
  • Access to Priority Support
  • Workout Summaries

Try the Jefit App

Try Jefit app, named best app for 2020 and 2021 by PC MagazineMen’s HealthThe Manual and the Greatist. The app comes equipped with a customizable workout planner and training log. In addition, the app has ability to track data, offer audio cues, and has a feature to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit as you live your fitness lifestyle.

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