Jefit

Discover

Progress

Workouts

Exercises

Settings

Loading...
10 week challenge banner

10 week challenge

General

Intermediate

Body

Plan Details

The 10 week challenge routine by theking9 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Routine detail

Mon

Full body

Est. 22 min

9 exercises

Bodyweight Squat Demonstration

Bodyweight Squat

1 Set x 20 Reps

Plank Demonstration

Plank

1 Set

Crunch Demonstration

Crunch

1 Set x 25 Reps

jumping jacks Demonstration

jumping jacks

1 Set x 35 Reps

Bodyweight Lunge Demonstration

Bodyweight Lunge

1 Set x 15 Reps

wall-sit Demonstration

wall-sit

1 Set

Sit-Up Demonstration

Sit-Up

1 Set x 10 Reps

Single-Leg Butt Kick Demonstration

Single-Leg Butt Kick

1 Set x 10 Reps

Push-Up Demonstration

Push-Up

1 Set x 5 Reps

Tue

Full body

Est. 24 min

9 exercises

Bodyweight Squat Demonstration

Bodyweight Squat

1 Set x 10 Reps

Plank Demonstration

Plank

1 Set

Crunch Demonstration

Crunch

1 Set x 20 Reps

jumping jacks Demonstration

jumping jacks

1 Set x 10 Reps

Bodyweight Lunge Demonstration

Bodyweight Lunge

1 Set x 25 Reps

wall-sit Demonstration

wall-sit

1 Set

Sit-Up Demonstration

Sit-Up

1 Set x 35 Reps

Single-Leg Butt Kick Demonstration

Single-Leg Butt Kick

1 Set x 20 Reps

Push-Up Demonstration

Push-Up

1 Set x 10 Reps

Wed

Full body

Est. 27 min

9 exercises

Bodyweight Squat Demonstration

Bodyweight Squat

1 Set x 15 Reps

Bodyweight Lunge Demonstration

Bodyweight Lunge

1 Set x 25 Reps

Push-Up Demonstration

Push-Up

1 Set x 10 Reps

Plank Demonstration

Plank

1 Set

wall-sit Demonstration

wall-sit

1 Set

Crunch Demonstration

Crunch

1 Set x 30 Reps

Sit-Up Demonstration

Sit-Up

1 Set x 30 Reps

jumping jacks Demonstration

jumping jacks

1 Set x 50 Reps

Single-Leg Butt Kick Demonstration

Single-Leg Butt Kick

1 Set x 25 Reps

Thu

Full body

Est. 26 min

9 exercises

jumping jacks Demonstration

jumping jacks

1 Set x 25 Reps

Single-Leg Butt Kick Demonstration

Single-Leg Butt Kick

1 Set x 35 Reps

Bodyweight Squat Demonstration

Bodyweight Squat

1 Set x 35 Reps

Bodyweight Lunge Demonstration

Bodyweight Lunge

1 Set x 15 Reps

Push-Up Demonstration

Push-Up

1 Set x 20 Reps

Plank Demonstration

Plank

1 Set

wall-sit Demonstration

wall-sit

1 Set

Crunch Demonstration

Crunch

1 Set x 20 Reps

Sit-Up Demonstration

Sit-Up

1 Set x 50 Reps

Fri

Full body

Est. 32 min

9 exercises

Crunch Demonstration

Crunch

1 Set x 30 Reps

Sit-Up Demonstration

Sit-Up

1 Set x 40 Reps

jumping jacks Demonstration

jumping jacks

1 Set x 55 Reps

Single-Leg Butt Kick Demonstration

Single-Leg Butt Kick

1 Set x 50 Reps

Bodyweight Squat Demonstration

Bodyweight Squat

1 Set x 35 Reps

Bodyweight Lunge Demonstration

Bodyweight Lunge

1 Set x 60 Reps

Push-Up Demonstration

Push-Up

1 Set x 30 Reps

Plank Demonstration

Plank

1 Set

wall-sit Demonstration

wall-sit

1 Set

Featured plans for you

Try one of these professionally designed workout plans

Machine & DB Strength Builderbanner

Machine & DB Strength Builder

Upper Body: Push/Pull Workoutbanner

Upper Body: Push/Pull Workout

Machine-Only Strength: Full-Body Muscle and Powerbanner

Machine-Only Strength: Full-Body Muscle and Power

Dumbbell Dominance: Shoulders & Armsbanner

Dumbbell Dominance: Shoulders & Arms

Total Body Forge: Phase 1banner

Total Body Forge: Phase 1

Next-Gen Machine & Dumbbell Strengthbanner

Next-Gen Machine & Dumbbell Strength

Total Iron DB Full Bodybanner

Total Iron DB Full Body

CoreLift Method: Efficient Full-Body Strengthbanner

CoreLift Method: Efficient Full-Body Strength