Bodyweight Home Plan (Full Week) - JEFIT

Bodyweight Home Plan (Full Week) - JEFIT

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Bodyweight Home Plan (Full Week)

General

Beginner

Body

Plan Details

The Bodyweight Home Plan (Full Week) routine by JefitTeam is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.

This is a 5-day, beginner, bodyweight workout plan for home or when traveling and can't make it to the gym. The only piece of equipment you'll need is an exercise band or tubing. Each workout session includes between 7-12 exercises. All sessions includes a series of warm-up exercises as well as a few supersets mixed in with each exercise flow. Enjoy! Workout 1: Focus is on the Legs and Arms. Workout 2: Work the Chest, Shoulders and Core. Workout 3: Targets the Legs and Arms. Workout 4: Emphasizes the Back and Chest. Workout 5: Hits the Shoulders, Arms and Core. Stay Strong Together, MICHAEL WOOD, CSCS Jefit

Routine detail

Mon

Workout 1: Legs & Back

Est. 22 min

10 exercises

Glute Kickback Demonstration

Glute Kickback

1 Set

Iron Cross Stretch Demonstration

Iron Cross Stretch

1 Set x 10 Reps

Scorpion Demonstration

Scorpion

1 Set x 10 Reps

Prisoner Squat Demonstration

Prisoner Squat

3 Sets

Jump Squat Demonstration

Jump Squat

3 Sets

Mountain Climber Demonstration

Mountain Climber

3 Sets

Superman Demonstration

Superman

3 Sets

Machine Inverted Row Demonstration

Machine Inverted Row

4 Sets

Bird Dog Demonstration

Bird Dog

3 Sets x 10 Reps

Extended Arm Child Pose Demonstration

Extended Arm Child Pose

1 Set x 10 Reps

Tue

Workout 2: Chest/Shld./Core

Est. 24 min

12 exercises

Dynamic Chest Stretch Demonstration

Dynamic Chest Stretch

1 Set x 10 Reps

Tricep Stretch Demonstration

Tricep Stretch

1 Set x 10 Reps

Dynamic Back Stretch Demonstration

Dynamic Back Stretch

1 Set

Upper Back Stretch Demonstration

Upper Back Stretch

1 Set

Forearm Plank with Hip Abduction Demonstration

Forearm Plank with Hip Abduction

1 Set x 10 Reps

Push-Up Demonstration

Push-Up

5 Sets

Air Bike Demonstration

Air Bike

5 Sets

Band Lateral Raise Demonstration

Band Lateral Raise

3 Sets

Band Shoulder Press Demonstration

Band Shoulder Press

3 Sets

Plank Demonstration

Plank

1 Set

Alternating Heel Touch Demonstration

Alternating Heel Touch

2 Sets x 8 Reps

Side Bridge Demonstration

Side Bridge

2 Sets

Wed

Workout 3: Legs & Arms

Est. 17 min

9 exercises

Hip Stretch Demonstration

Hip Stretch

1 Set

Cross-Leg Side Stretch (Supine) Demonstration

Cross-Leg Side Stretch (Supine)

1 Set

Hamstring Stretch Demonstration

Hamstring Stretch

1 Set

Bird Dog Demonstration

Bird Dog

1 Set

Bodyweight Rear Lunge Demonstration

Bodyweight Rear Lunge

4 Sets

Band Alternating Bicep Curl Demonstration

Band Alternating Bicep Curl

4 Sets

Split Jump Demonstration

Split Jump

3 Sets

Single-Leg Bench Dip Demonstration

Single-Leg Bench Dip

3 Sets

World's Greatest Stretch Demonstration

World's Greatest Stretch

1 Set

Thu

Workout 4: Back & Chest

Est. 15 min

6 exercises

Tricep Stretch Demonstration

Tricep Stretch

1 Set

Dynamic Chest Stretch Demonstration

Dynamic Chest Stretch

1 Set

Standing Trunk Rotation Demonstration

Standing Trunk Rotation

1 Set

Machine Inverted Row Demonstration

Machine Inverted Row

5 Sets x 5 Reps

Single-Leg Push-Up Demonstration

Single-Leg Push-Up

5 Sets x 5 Reps

Extended Arm Child Pose Demonstration

Extended Arm Child Pose

1 Set

Fri

Workout 5: Shld./Arms/Core

Est. 13 min

6 exercises

Dynamic Chest Stretch Demonstration

Dynamic Chest Stretch

1 Set x 10 Reps

Tricep Stretch Demonstration

Tricep Stretch

1 Set x 10 Reps

Posterior Capsule Stretch Demonstration

Posterior Capsule Stretch

1 Set

Band Alternating Bicep Curl Demonstration

Band Alternating Bicep Curl

4 Sets x 10 Reps

Weighted Bench Dip Demonstration

Weighted Bench Dip

4 Sets x 10 Reps

Air Bike Demonstration

Air Bike

2 Sets x 15 Reps