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Bodyweight Plan for Overall Strength
AUDIO TIP
General
Beginner
Body
Plan Details
The Bodyweight Plan for Overall Strength routine by JefitTeam is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
This program is designed around the Jefit assessment feature found on the app. Take a baseline test using your phone, which includes push-ups, plank and wall squat. The first of the three tests will determine the maximum number of push-ups you can perform in one-minute. Next, you will be asked to do a plank and wall squat where you will see how long you can hold each position for. You will receive points and an overall ranking based on your age. Work on performing this program for the next four weeks until it's time for your follow-up assessment. This program offers two days to work your legs and core and another two days focused on your upper body. All exercises use only your bodyweight. Stay Strong, MICHAEL WOOD, CSCS Jefit Team
Routine detail
Day 1
Workout 1: Upper Body
Est. 15 min
5 exercises
One-Arm Hang
1 Set
Jump Rope
1 Set
Machine Inverted Row (Feet Elevated)
4 Sets
Push-Up
4 Sets
Jump Rope
1 Set
Day 2
Workout 2: Leg & Core
Est. 29 min
11 exercises
Mountain Climber
1 Set x 8 Reps
90/90 Hamstring Stretch
1 Set x 8 Reps
World's Greatest Stretch
1 Set x 8 Reps
Reverse Hyper (Flat Bench)
3 Sets x 10 Reps
Single-Leg Squat
3 Sets x 8 Reps
Bodyweight Rear Lunge
3 Sets x 8 Reps
Stability Ball Wall Squat
3 Sets x 12 Reps
Rocket Jump
3 Sets x 6 Reps
Air Bike
3 Sets x 12 Reps
Side Bridge
3 Sets
Toe Touches
3 Sets x 12 Reps
Day 3
Workout 3: Upper Body
Est. 38 min
11 exercises
One-Arm Hang
3 Sets
Iron Cross Stretch
1 Set
Cross Leg Erector Spinae
1 Set
Bow Pose
1 Set
Downward Facing Dog
1 Set
Tricep Push-Up
3 Sets
Mountain Climber
3 Sets
Jump Rope
3 Sets
Machine Inverted Row
3 Sets
Cobra
3 Sets
Weighted Bench Dip
3 Sets x 10 Reps
Day 4
Workout 4: Leg & Core
Est. 29 min
11 exercises
Mountain Climber
1 Set x 15 Reps
90/90 Hamstring Stretch
1 Set x 8 Reps
World's Greatest Stretch
1 Set x 8 Reps
Reverse Hyper (Flat Bench)
3 Sets x 12 Reps
Single-Leg Squat
3 Sets x 8 Reps
Bodyweight Walking Lunge
3 Sets x 10 Reps
Split Jump
3 Sets x 8 Reps
Stability Ball Wall Squat
3 Sets x 8,10,12 Reps
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Side Bridge
3 Sets
V-Up
3 Sets x 10 Reps
