30 Day Beginner I

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30 Day Beginner I - JEFIT

30 Day Beginner I

General

Beginner

Body

Plan Details

The 30 Day Beginner I routine is a 30 day workout plan. It is a beginner level plan to achieve general fitness goals.

Routine detail

Day 1

Est. 35 min

9 exercises

Walking

1 Set

Alternate Run (1min) and Walk (1.5min)

1 Set

Walking

1 Set

Sit-Up

1 Set x 15 Reps

Crunch

1 Set x 5 Reps

Leg Raise

1 Set x 5 Reps

Plank

1 Set

Push-Up

1 Set x 3 Reps

Bodyweight Squat

3 Sets x 10 Reps

Day 2

Est. 22 min

6 exercises

Sit-Up

1 Set x 20 Reps

Crunch

1 Set x 8 Reps

Leg Raise

1 Set x 8 Reps

Plank

3 Sets

Push-Up

1 Set x 4 Reps

Bodyweight Squat

2 Sets x 25 Reps

Day 3

Est. 39 min

9 exercises

Walking

1 Set

Alternate Run (1min) and Walk (1.5min)

1 Set

Walking

1 Set

Sit-Up

1 Set x 25 Reps

Crunch

1 Set x 10 Reps

Leg Raise

1 Set x 10 Reps

Plank

1 Set

Push-Up

1 Set x 5 Reps

Bodyweight Squat

3 Sets x 25 Reps

Day 4

Est. 8 min

1 exercise

Bodyweight Squat

3 Sets x 20 Reps

Day 5

Est. 32 min

8 exercises

Walking

1 Set

Alternate Run (1min) and Walk (1.5min)

1 Set

Walking

1 Set

Sit-Up

3 Sets x 10 Reps

Crunch

1 Set x 12 Reps

Leg Raise

1 Set x 12 Reps

Plank

1 Set

Push-Up

1 Set x 5 Reps

Day 6

Est. 25 min

6 exercises

Sit-Up

1 Set x 35 Reps

Crunch

1 Set x 15 Reps

Leg Raise

1 Set x 15 Reps

Plank

1 Set

Push-Up

1 Set x 6 Reps

Bodyweight Squat

3 Sets x 20 Reps

Day 7

Est. 42 min

9 exercises

Walking

1 Set

Alternate Run (1.5min) and Walk (2min)

1 Set

Walking

1 Set

Sit-Up

1 Set x 40 Reps

Crunch

1 Set x 20 Reps

Leg Raise

1 Set x 20 Reps

Plank

1 Set

Push-Up

1 Set x 7 Reps

Bodyweight Squat

3 Sets x 30 Reps

Day 8

Est. 5 min

1 exercise

Bodyweight Squat

1 Set x 50 Reps

Day 9

Est. 39 min

9 exercises

Walking

1 Set

Alternate Run (1.5min) and Walk (2min)

1 Set

Walking

1 Set

Sit-Up

1 Set x 45 Reps

Crunch

1 Set x 30 Reps

Leg Raise

1 Set x 30 Reps

Plank

1 Set

Push-Up

1 Set x 7 Reps

Bodyweight Squat

1 Set x 45 Reps

Day 10

Est. 20 min

5 exercises

Sit-Up

1 Set x 50 Reps

Crunch

1 Set x 50 Reps

Leg Raise

1 Set x 30 Reps

Plank

1 Set

Push-Up

1 Set x 8 Reps

Day 11

Est. 48 min

9 exercises

Walking

1 Set

Alternate Run (1.5min) and Walk (2min)

1 Set

Walking

1 Set

Sit-Up

1 Set x 55 Reps

Crunch

1 Set x 65 Reps

Leg Raise

1 Set x 33 Reps

Plank

1 Set

Push-Up

1 Set x 9 Reps

Bodyweight Squat

3 Sets x 40 Reps

Day 12

Est. 5 min

1 exercise

Bodyweight Squat

1 Set x 40 Reps

Day 13

Est. 56 min

12 exercises

Walking

1 Set

Alternate Run (1.5min) and Walk (1.5min)

1 Set

Alternate Run (3min) and Walk (3min)

1 Set

Alternate Run (1.5min) and Walk (1.5min)

1 Set

Alternate Run (3min) and Walk (3min)

1 Set

Walking

1 Set

Sit-Up

3 Sets x 20 Reps

Crunch

3 Sets x 25 Reps

Leg Raise

2 Sets x 20 Reps

Plank

1 Set

Push-Up

1 Set x 9 Reps

Bodyweight Squat

3 Sets x 25 Reps

Day 14

Est. 32 min

6 exercises

Sit-Up

1 Set x 65 Reps

Crunch

1 Set x 85 Reps

Leg Raise

2 Sets x 21 Reps

Plank

1 Set

Push-Up

1 Set x 11 Reps

Bodyweight Squat

2 Sets x 25 Reps

Day 15

Est. 48 min

11 exercises

Walking

1 Set

Alternate Run (1.5min) and Walk (1.5min)

1 Set

Alternate Run (3min) and Walk (3min)

1 Set

Alternate Run (1.5min) and Walk (1.5min)

1 Set

Alternate Run (3min) and Walk (3min)

1 Set

Walking

1 Set

Sit-Up

2 Sets x 35 Reps

Crunch

3 Sets x 30 Reps

Leg Raise

2 Sets x 21 Reps

Plank

1 Set

Push-Up

1 Set x 12 Reps

Day 16

Est. 8 min

1 exercise

Bodyweight Squat

2 Sets x 40 Reps

Day 17

Est. 56 min

12 exercises

Walking

1 Set

Alternate Run (1.5min) and Walk (1.5min)

1 Set

Alternate Run (3min) and Walk (3min)

1 Set

Alternate Run (1.5min) and Walk (1.5min)

1 Set

Alternate Run (3min) and Walk (3min)

1 Set

Walking

1 Set

Sit-Up

3 Sets x 25 Reps

Crunch

4 Sets x 25 Reps

Leg Raise

1 Set x 45 Reps

Plank

1 Set

Push-Up

1 Set x 12 Reps

Bodyweight Squat

2 Sets x 25 Reps

Day 18

Est. 46 min

6 exercises

Sit-Up

4 Sets x 20 Reps

Crunch

2 Sets x 55 Reps

Leg Raise

2 Sets x 24 Reps

Plank

1 Set

Push-Up

1 Set x 14 Reps

Bodyweight Squat

5 Sets x 25 Reps

Day 19

Est. 84 min

15 exercises

Walking

1 Set

Running

1 Set

Walking

1 Set

Running

1 Set

Walking

1 Set

Running

1 Set

Walking

1 Set

Running

1 Set

Walking

1 Set

Sit-Up

1 Set x 85 Reps

Crunch

3 Sets x 40 Reps

Leg Raise

2 Sets x 25 Reps

Plank

1 Set

Push-Up

1 Set x 15 Reps

Bodyweight Squat

2 Sets x 25 Reps

Day 20

Day 20 - REST

Est. 0 min

0 exercises

This day is empty

Day 21

Est. 93 min

15 exercises

Walking

1 Set

Running

1 Set

Walking

1 Set

Running

1 Set

Walking

1 Set

Running

1 Set

Walking

1 Set

Running

1 Set

Walking

1 Set

Sit-Up

3 Sets x 30 Reps

Crunch

2 Sets x 65 Reps

Leg Raise

2 Sets x 26 Reps

Plank

1 Set

Push-Up

1 Set x 15 Reps

Bodyweight Squat

3 Sets x 50 Reps

Day 22

Est. 59 min

6 exercises

Sit-Up

3 Sets x 32 Reps

Crunch

4 Sets x 35 Reps

Leg Raise

2 Sets x 28 Reps

Plank

1 Set

Push-Up

1 Set x 16 Reps

Bodyweight Squat

4 Sets x 20 Reps

Day 23

Est. 89 min

15 exercises

Walking

1 Set

Running

1 Set

Walking

1 Set

Running

1 Set

Walking

1 Set

Running

1 Set

Walking

1 Set

Running

1 Set

Walking

1 Set

Sit-Up

4 Sets x 25 Reps

Crunch

3 Sets x 50 Reps

Leg Raise

2 Sets x 29 Reps

Plank

1 Set

Push-Up

1 Set x 17 Reps

Bodyweight Squat

1 Set x 40 Reps

Day 24

Est. 11 min

1 exercise

Bodyweight Squat

4 Sets x 25 Reps

Day 25

Est. 82 min

12 exercises

Walking

1 Set

Running

1 Set

Walking

1 Set

Running

1 Set

Walking

1 Set

Running

1 Set

Walking

1 Set

Sit-Up

4 Sets x 27 Reps

Crunch

4 Sets x 40 Reps

Leg Raise

3 Sets x 20 Reps

Plank

1 Set

Push-Up

1 Set x 17 Reps

Day 26

Est. 46 min

6 exercises

Sit-Up

2 Sets x 55 Reps

Crunch

2 Sets x 85 Reps

Leg Raise

3 Sets x 20 Reps

Plank

1 Set

Push-Up

1 Set x 18 Reps

Bodyweight Squat

3 Sets x 25 Reps

Day 27

Est. 84 min

11 exercises

Walking

1 Set

Running

1 Set

Walking

1 Set

Running

1 Set

Walking

1 Set

Sit-Up

2 Sets x 50 Reps

Crunch

4 Sets x 45 Reps

Leg Raise

2 Sets x 31 Reps

Plank

1 Set

Push-Up

1 Set x 19 Reps

Bodyweight Squat

2 Sets x 25 Reps

Day 28

Est. 15 min

1 exercise

Bodyweight Squat

5 Sets x 30 Reps

Day 29

Est. 84 min

9 exercises

Walking

1 Set

Running

1 Set

Walking

1 Set

Sit-Up

3 Sets x 40 Reps

Crunch

2 Sets x 95 Reps

Leg Raise

2 Sets x 31 Reps

Plank

1 Set

Push-Up

1 Set x 19 Reps

Bodyweight Squat

3 Sets x 32 Reps

Day 30

Est. 64 min

6 exercises

Sit-Up

5 Sets x 25 Reps

Crunch

4 Sets x 50 Reps

Leg Raise

3 Sets x 22 Reps

Plank

1 Set

Push-Up

1 Set x 20 Reps

Bodyweight Squat

7 Sets x 25 Reps

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30 Day Beginner I

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