Wellness Pilates - JEFIT

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Wellness Pilates - JEFIT

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Wellness Pilates

AUTOPLAY

General

Beginner

Machine strength

Plan Details

The Wellness Pilates routine by aadrrii. is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.

Routine detail

Mon

Legs

Est. 76 min

9 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 6 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 6 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

5 Sets x 20 Reps

Barbell Bulgarian Split Squat Demonstration

Barbell Bulgarian Split Squat

3 Sets x 6 Reps

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

3 Sets x 8 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

5 Sets x 20 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 20 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 12 Reps

Tue

Upper body

Est. 104 min

11 exercises

Weighted Pull-Up Demonstration

Weighted Pull-Up

4 Sets x 6 Reps

T Bar Row Demonstration

T Bar Row

4 Sets x 6 Reps

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 8 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 6 Reps

Iso Lateral Wide Pulldown Demonstration

Iso Lateral Wide Pulldown

4 Sets x 8 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 8 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

4 Sets x 10 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

4 Sets x 8 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Wed

Run

Est. 14 min

3 exercises

Jump Rope Demonstration

Jump Rope

3 Sets

Pliometria Demonstration

Pliometria

3 Sets x 8 Reps

Running Demonstration

Running

1 Set

Thu

Upper Body 2

Est. 90 min

10 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 6 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

4 Sets x 8 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

4 Sets x 6 Reps

EZ Bar Tricep Extension (Close Grip) Demonstration

EZ Bar Tricep Extension (Close Grip)

4 Sets x 8 Reps

Cable Incline Fly Demonstration

Cable Incline Fly

3 Sets x 8 Reps

Machine Deltoid Raise Demonstration

Machine Deltoid Raise

4 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 10 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

3 Sets x 10 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 10 Reps

Any

Legs

Est. 0 min

0 exercises

This day is empty

Any

Full Body Marina

Est. 32 min

14 exercises

Bodyweight Squat Demonstration

Bodyweight Squat

4 Sets x 15 Reps

Crunch Demonstration

Crunch

4 Sets x 15 Reps

Bodyweight Lunge Demonstration

Bodyweight Lunge

4 Sets x 15 Reps

Air Bike Demonstration

Air Bike

4 Sets x 15 Reps

Bridge Demonstration

Bridge

3 Sets

Hip Extension (Standing) Demonstration

Hip Extension (Standing)

4 Sets x 15 Reps

V-Up Demonstration

V-Up

4 Sets x 15 Reps

Bodyweight Side Lunge Demonstration

Bodyweight Side Lunge

4 Sets x 15 Reps

Box Single-Leg Push-Off Demonstration

Box Single-Leg Push-Off

4 Sets x 15 Reps

Leg Raise Demonstration

Leg Raise

4 Sets x 10 Reps

Single-Leg Glute Bridge Demonstration

Single-Leg Glute Bridge

4 Sets x 15 Reps

Plank Demonstration

Plank

4 Sets

Dumbbell Wall Squat Demonstration

Dumbbell Wall Squat

4 Sets x 45 Reps

Side Plank Demonstration

Side Plank

4 Sets x 8 Reps