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Jefit Team A.M. Workout
General
Beginner
Body
Plan Details
The Jefit Team A.M. Workout routine by JefitTeam is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is actually the same weekly program that the JeFit Team and I have been using for our online (Zoom) morning workouts. It has worked out well for our staff over the past few months. We wanted to release it to our JeFit audience to see what you think? Day 1: Full Bodyweight Workout Day 2: Core Work Day 3: Full Bodyweight Workout Day 4: Core Work Day 5: Full Bodyweight Workout Good Luck & Stay Strong, MICHAEL WOOD, CSCS JeFit Team Member
Routine detail
Day 1
Workout Day 1
Est. 26 min
12 exercises
Glute Kickback (Kneeling)
2 Sets
Cobra
2 Sets
Bird Dog
2 Sets x 8 Reps
Mountain Climber
2 Sets
Alternating Heel Touch
2 Sets
Plank
2 Sets
Prisoner Squat
2 Sets
Single-Leg Bench Dip
2 Sets x 8 Reps
Bodyweight Rear Lunge
2 Sets
Bodyweight Calf Raise
2 Sets
Push-Up (Wide Hand)
1 Set
Bodyweight Wall Squat
1 Set
Day 2
Day 2: Core Work
Est. 13 min
13 exercises
Bridge
1 Set
Bird Dog
1 Set x 8 Reps
Bird Dog
1 Set x 8 Reps
Alternating Heel Touch
1 Set
Side Bridge
1 Set
Side Bridge
1 Set
Bird Dog
1 Set x 8 Reps
Bird Dog
1 Set x 8 Reps
Alternating Heel Touch
1 Set
Side Bridge
1 Set
Side Bridge
1 Set
Bridge
1 Set
Forearm Plank with Hip Abduction
1 Set x 8 Reps
Day 3
Workout Day 3
Est. 18 min
18 exercises
Weight Plate Neck Extension (Prone)
1 Set
Weight Plate Neck Flexion (Supine)
1 Set
Dynamic Chest Stretch
1 Set x 8 Reps
Hip Abduction
1 Set x 8 Reps
Hip Abduction
1 Set x 8 Reps
Prisoner Squat
1 Set
Kneeling Hip Flexor
1 Set x 8 Reps
Kneeling Hip Flexor
1 Set x 8 Reps
Kneeling Forearm Stretch
1 Set
Downward Facing Dog
1 Set x 8 Reps
Push-Up
1 Set
Bridge
1 Set
Bodyweight Rear Lunge
1 Set
Bodyweight Rear Lunge
1 Set
Bodyweight Walking Lunge
1 Set
Push-Up to Side Plank
1 Set x 8 Reps
Plank
1 Set
Bodyweight Wall Squat
1 Set
Day 4
Day 4: Core Work
Est. 16 min
13 exercises
Bridge
1 Set
Glute Kickback (Kneeling)
1 Set
Bird Dog
1 Set x 8 Reps
Bird Dog
1 Set x 8 Reps
Alternating Heel Touch
1 Set
Forearm Plank with Hip Abduction
1 Set x 8 Reps
Alternating Leg Bridge
1 Set
Single-Leg Glute Bridge
1 Set
Alternating Heel Touch
1 Set
Plank
1 Set
Bodyweight Wall Squat
1 Set
Plank
1 Set
Bodyweight Wall Squat
1 Set
Day 5
Workout Day 5
Est. 45 min
17 exercises
Dumbbell One-Arm Row
1 Set x 8 Reps
Toe Touches
1 Set x 10 Reps
Toe Touches
1 Set x 10 Reps
Prisoner Squat
2 Sets x 12 Reps
Mountain Climber
2 Sets x 6 Reps
Leg Slide
1 Set x 10 Reps
Bodyweight Rear Lunge
1 Set x 7 Reps
Bodyweight Rear Lunge
1 Set x 7 Reps
Push-Up (Wide Hand)
1 Set x 9 Reps
Prisoner Squat
1 Set x 15 Reps
Mountain Climber
1 Set x 8 Reps
Air Bike
1 Set x 10 Reps
Bodyweight Rear Lunge
1 Set x 7 Reps
Bodyweight Rear Lunge
1 Set x 7 Reps
Push-Up
1 Set x 12 Reps
Kettlebell Single-Leg Deadlift
2 Sets x 7 Reps
Kettlebell Single-Leg Deadlift
2 Sets x 7 Reps
