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3 Day Bodyweight Strength Program
AUTOPLAYAUDIO TIP
General
Beginner
Body
Plan Details
The 3 Day Bodyweight Strength Program routine by JefitTeam is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a 3-day interval based exercise program where each set is for time rather than a specific number of repetitions. Each training session includes a series of either 5-6 exercises, repeated for several rounds, lasting about 15-minute/session. Monday - Includes 5 exercises x 3 rounds for 30-35 seconds per set. Your goal is to perform as many repetitions as possible (using good form) in the prescribed time. Wednesday - Offers 7 exercises x 2 rounds, 25-30 seconds per set. Friday - The goal is to perform a series of 6 exercises x 2 rounds using 35-seconds per set. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Workout 1
Est. 13 min
15 exercises
Prisoner Squat
1 Set
Bodyweight Walking Lunge
1 Set
Push-Up
1 Set
Air Bike
1 Set
Bridge
1 Set
Prisoner Squat
1 Set
Bodyweight Walking Lunge
1 Set
Push-Up
1 Set
Air Bike
1 Set
Bridge
1 Set
Prisoner Squat
1 Set
Bodyweight Walking Lunge
1 Set
Push-Up
1 Set
Air Bike
1 Set
Bridge
1 Set
Wed
Workout 2
Est. 13 min
14 exercises
Single-Leg Push-Up
1 Set
Machine Inverted Row (Feet Elevated)
1 Set
Bodyweight Rear Lunge
1 Set
Jump Squat
1 Set
Plank
1 Set
Bridge
1 Set
Side Bridge
1 Set
Single-Leg Push-Up
1 Set
Machine Inverted Row (Feet Elevated)
1 Set
Jump Squat
1 Set
Bodyweight Rear Lunge
1 Set
Plank
1 Set
Bridge
1 Set
Side Bridge
1 Set
Fri
Workout 3
Est. 12 min
12 exercises
Air Bike
1 Set
Bodyweight Step-Up
1 Set
Bodyweight Lunge
1 Set
Push-Up to Side Plank
1 Set
Forearm Plank with Hip Abduction
1 Set
Mountain Climber
1 Set
Air Bike
1 Set
Bodyweight Step-Up
1 Set
Bodyweight Lunge
1 Set
Push-Up to Side Plank
1 Set
Forearm Plank with Hip Abduction
1 Set
Mountain Climber
1 Set
