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Bodyweight Strong Plan
General
Beginner
Body
Plan Details
The Bodyweight Strong Plan routine by JefitTeam is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a bodyweight plan for a beginner or novice exercise individual. Perform the routine three times weekly for 4-6 weeks before moving to a weight--based strength training plan. These are short, bodyweight sessions that should take you between 16-22 minutes per session. Session 1: First 3 exercises are warm-up. Followed by a series of 6 exercises performed as supersets. Session 2: Again, the first three exercises are warm-up. Followed by two sets of superset exercises but this time for 3 sets each. Session 3: Warm-up for the first three exercises. Next, You have two tri-sets where you have three exercises to be completed one after each other with minimal rest. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Day 1 Session
Est. 33 min
9 exercises
Ab Roll
1 Set x 10 Reps
Bridge
1 Set
Bird Dog
1 Set x 8 Reps
Push-Up
2 Sets x 8,12 Reps
Side Bridge
2 Sets
Bodyweight Squat
2 Sets x 8,12 Reps
Mountain Climber
2 Sets
Bench Crunch
2 Sets x 12 Reps
Forward Step-Up
2 Sets x 8 Reps
Wed
Day 2 Session
Est. 39 min
9 exercises
Jump Rope
1 Set
Scorpion
1 Set x 8 Reps
World's Greatest Stretch
1 Set
Bodyweight Rear Lunge
3 Sets x 8 Reps
Single-Leg Push-Up
3 Sets x 10,8,6 Reps
Air Bike
3 Sets x 15 Reps
Bird Dog
3 Sets x 8 Reps
Jump Rope
1 Set
Extended Arm Child Pose
1 Set
Fri
Day 3 Session
Est. 32 min
9 exercises
Ab Roll
1 Set
Glute Kickback (Kneeling)
1 Set x 8 Reps
Ab Draw Leg Slide
1 Set x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Plank
3 Sets
Bodyweight Wall Squat
2 Sets
Rotational Crunch
2 Sets x 12 Reps
Bridge
2 Sets
