JeFit Weekly Fitness Plan - JEFIT

JeFit Weekly Fitness Plan - JEFIT

JeFit Weekly Fitness Plan banner

JeFit Weekly Fitness Plan

AUDIO TIP

General

Intermediate

Dumbbell

Plan Details

The JeFit Weekly Fitness Plan routine by JefitTeam is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Jefit introduces a 7-day plan that offers strength training, cardio and core work. A little something for each day for those that are looking to move each day of the week. Day 1: Upper Body. Machine, free weight. Day 2: Cardio Day Day 3: Lower Body. Bodyweight, dumbbells. Day 4: Cardio Day Day 5: Core & "Other" - on this day, in addition to the prescribed cardio, add in some stretching, yoga or foam rolling on your own. Day 6: Cardio Day (Long Walk) Day 7: Full Body. Bodyweight, dumbbells. Stay Strong, MICHAEL WOOD, CSCS Jefit Team

Routine detail

Mon

Workout 1: Upper Body

Est. 75 min

12 exercises

One-Arm Hang Demonstration

One-Arm Hang

1 Set

Hanging Knee Raise (Rotational) Demonstration

Hanging Knee Raise (Rotational)

1 Set x 10 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Barbell Push Press Demonstration

Barbell Push Press

3 Sets x 8 Reps

Barbell Curl Demonstration

Barbell Curl

5 Sets x 8 Reps

Tue

Workout 2: Cardio Option

Est. 0 min

2 exercises

Rowing Demonstration

Rowing

1 Set

Stationary Bike Demonstration

Stationary Bike

1 Set

Wed

Workout 3: Lower Body

Est. 47 min

6 exercises

Reverse Hyper (Flat Bench) Demonstration

Reverse Hyper (Flat Bench)

3 Sets x 10,8,6 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 10,8,6 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

4 Sets x 12 Reps

Dumbbell Step-Up Demonstration

Dumbbell Step-Up

4 Sets x 8 Reps

Dumbbell Reverse Lunge Demonstration

Dumbbell Reverse Lunge

4 Sets x 6 Reps

Air Bike Demonstration

Air Bike

2 Sets x 25 Reps

Thu

Workout 4: Cardio Option

Est. 0 min

3 exercises

Jump Rope Demonstration

Jump Rope

1 Set

Walking Demonstration

Walking

1 Set

Jump Rope Demonstration

Jump Rope

1 Set

Fri

Workout 5: Core & “Other”

Est. 20 min

9 exercises

Scorpion Demonstration

Scorpion

1 Set

Iron Cross Stretch Demonstration

Iron Cross Stretch

1 Set

Side Bridge Demonstration

Side Bridge

2 Sets

Bridge Demonstration

Bridge

3 Sets

Air Bike Demonstration

Air Bike

3 Sets

Forearm Plank with Hip Abduction Demonstration

Forearm Plank with Hip Abduction

1 Set

Barbell Ab Rollout (Kneeling) Demonstration

Barbell Ab Rollout (Kneeling)

1 Set

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

2 Sets

Parallel Bar Hip Flexion Demonstration

Parallel Bar Hip Flexion

2 Sets

Sat

Workout 6: Walking

Est. 62 min

1 exercise

Walking Demonstration

Walking

1 Set

Sun

Workout 7: Full Body

Est. 36 min

7 exercises

Machine Inverted Row Demonstration

Machine Inverted Row

3 Sets x 8 Reps

Push-Up Demonstration

Push-Up

3 Sets x 8 Reps

Bent Knee Hundreds Demonstration

Bent Knee Hundreds

1 Set x 100 Reps

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

3 Sets x 10 Reps

Dumbbell Alternating Press (Palms In) Demonstration

Dumbbell Alternating Press (Palms In)

3 Sets x 10 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 12,10,8,6 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

4 Sets x 12,10,8,6 Reps