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Bodyweight Exercise Plan
AUDIO TIP
General
Beginner
Body
Plan Details
The Bodyweight Exercise Plan routine by JefitTeam is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
In this 3-day, bodyweight workout, you'll perform 3 training session each week for 2-4 weeks. A typical training week would look like the following. Also, perform cardio sessions on the off days for 20-30 minute sessions. Note: there are a few exercises in these sessions that use the interval timer. TYPICAL TRAINING WEEK Monday - Wednesday and Friday or Tuesday Thursday and Saturday WORKOUT PROGRAM Day 1: Perform 9 exercises, 37-minute session, 2-3 sets per exercise. There is a superset of push-ups and abs x 3 sets. Day 2: Complete 8 exercises warm-up with an easy 5-minute run. You have back-to-back supersets in this session. Workout time is about 35-minutes. Day 3: Do 8 exercises, 2-3 sets each, 2 supersets. Rest at least 24 hours between training sessions. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1
Est. 13 min
9 exercises
Jump Rope
1 Set
Bench Hip Thrust
2 Sets x 15,12 Reps
Assisted Hyperextension
2 Sets x 10 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Push-Up
3 Sets x 12,10,8 Reps
Air Bike
2 Sets x 20 Reps
Bodyweight Step-Up
2 Sets x 8 Reps
Toe Touches
2 Sets x 20 Reps
Jump Rope
1 Set
Day 2
Workout 2
Est. 17 min
8 exercises
Running
1 Set
Forearm Plank with Hip Abduction
1 Set x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 6 Reps
Jump Squat
3 Sets x 4 Reps
Bench Push-Up
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 15 Reps
Single-Leg Bench Dip
3 Sets x 15,12,10 Reps
Day 3
Workout 3
Est. 24 min
8 exercises
Jump Rope
1 Set
Bodyweight Rear Lunge
3 Sets x 8 Reps
Single-Leg Push-Up
3 Sets x 12,10,8 Reps
Sit-Up
3 Sets x 15 Reps
Mountain Climber
3 Sets
Cobra
2 Sets
Long Jump
2 Sets x 5 Reps
Jump Rope
1 Set
