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Karla and Bill Off Season Running Prep
General
Beginner
Body
Plan Details
The Karla and Bill Off Season Running Prep routine by BillRowley is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Plan your workout online and take it on the go. Jefit’s Advanced Workout Planner is designed to make planning your workout routine for the week simple. Create your own custom workout plan online with the help of the Jefit exercise library and share it with friends or take it on the go with your phone. Set this workout plan as your current routine and then add your own exercises. To attach the workout to your account log in and select “set plan”. The workout will be set as your default workout on the workout tab in-app. If you set the plan as your favorite it will appear under “My Plans”. Whether you’re a fitness beginner or expert - Jefit’s advanced workout planner works for any skill level. Build your own workout plan or generate a workout plan that you can customize to meet your needs. Change the workout schedule to fit your lifestyle and find a routine that works for you.
Routine detail
Day 1
Monday
10 exercises
Step Machine
1 Set
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Bodyweight Walking Lunge
4 Sets x 20 Reps
Machine Calf Raise
3 Sets x 20 Reps
Bird Dog
3 Sets x 10 Reps
Plank
3 Sets
Cross Body Crunch
3 Sets x 10 Reps
Day 2
Tuesday
1 exercise
Running
1 Set
Day 3
Wednesday
12 exercises
Treadmill Running
1 Set
Barbell Deadlift
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 8 Reps
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Day 4
Thursday
1 exercise
Running
1 Set
Day 5
Friday
10 exercises
Elliptical Training
1 Set
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Bodyweight Walking Lunge
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Bird Dog
3 Sets x 8 Reps
Plank
3 Sets
Cross Body Crunch
3 Sets x 10 Reps
