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JEFIT 30-Day Home Exercise Routine Week 1
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General
Beginner
Body
Plan Details
The JEFIT 30-Day Home Exercise Routine Week 1 routine by wigwam155 is a 9 day workout plan. It is a beginner level plan to achieve general fitness goals.
The JEFIT 30-Day Home Exercise Routine can be adjusted for all training abilities even though it's listed as a beginner routine. It offers a rotating schedule involving: strength, cardio, and active recovery days; with this format to be followed for one month. The routine offers a 5-day, full-body exercise plan, designed for home exercise use. It includes a bodyweight or free weight choice for strength days while cardio offers a bodyweight and machine-based options. ROUTINE: Day 1 - Strength Training Day (bodyweight exercises). Day 1 - Strength Training Day (free weight exercises). Day 2 - Cardio (bodyweight). Day 2 - Cardio (machine-based). Day 3 - Active Recovery (good day for FOAM ROLLING). Day 4 - Strength Training (bodyweight). Day 4 - Strength Training (free weights). Day 5 - Cardio (bodyweight). Day 5 - Cardio (machine-based). Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Strength Training (Free Weights version)
Est. 30 min
7 exercises
Kettlebell Goblet Squat
2 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Dumbbell Bench Press
2 Sets x 10 Reps
Dumbbell Alternating Press
2 Sets x 10 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
Dumbbell Squat to Bicep Curl
2 Sets x 10 Reps
Weight Plate Rotation
2 Sets x 12 Reps
Day 1
Strength Training (Body Weight)
Est. 22 min
7 exercises
Crunch
2 Sets x 15 Reps
Bodyweight Wall Squat
2 Sets
Machine Inverted Row
2 Sets x 8 Reps
Push-Up
2 Sets x 8 Reps
Mountain Climber
2 Sets x 8 Reps
Bird Dog
2 Sets x 8 Reps
Flutter Kick
2 Sets
Day 2
Cardio (Machine)
Est. 0 min
1 exercise
Stationary Bike
1 Set
Day 2
Cardio (Bodyweight)
Est. 8 min
12 exercises
Jump Rope
1 Set
Split Jump
1 Set
Air Bike
1 Set
Boat Pose
1 Set
Jump Rope
1 Set
Split Jump
1 Set
Air Bike
1 Set
Boat Pose
1 Set
Jump Rope
1 Set
Split Jump
1 Set
Air Bike
1 Set
Boat Pose
1 Set
Day 3
Active Recovery
Est. 13 min
9 exercises
Arm Circles
1 Set x 15 Reps
Ankle Circles
1 Set x 15 Reps
Stability Ball Back Stretch
1 Set
Hip Stretch
1 Set
Alternating Arm Cobra
1 Set
Passive Opening Twist
1 Set
Locust Pose
1 Set
Peroneal Stretch
1 Set
Pelvic Tilt to Glute Bridge
1 Set x 10 Reps
Day 4
Strength Training (Body Weight)
Est. 29 min
7 exercises
Crunch
3 Sets x 20 Reps
Bodyweight Wall Squat
3 Sets
Machine Inverted Row
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Mountain Climber
3 Sets
Bird Dog
3 Sets x 8 Reps
Flutter Kick
3 Sets
Day 4
Strength Training (Free Weight)
Est. 41 min
7 exercises
Kettlebell Goblet Squat
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Squat to Bicep Curl
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 15 Reps
Day 5
Cardio (Bodyweight)
Est. 21 min
13 exercises
Jump Rope
1 Set
Air Bike
1 Set
Superman
1 Set
Jump Rope
1 Set
Rocket Jump
1 Set x 8 Reps
Bodyweight Squat
1 Set x 8 Reps
Jump Rope
1 Set
Abdominal Pendulum
1 Set x 8 Reps
Turtle Pose
1 Set x 8 Reps
Jump Rope
1 Set
Rocket Jump
1 Set x 8 Reps
Bodyweight Squat
1 Set x 8 Reps
Jump Rope
1 Set
Day 5
Cardio (Machine)
Est. 0 min
4 exercises
Rowing
1 Set
Stationary Bike
1 Set
Rowing
1 Set
Stationary Bike
1 Set
