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End of Summer Power-Up
General
Beginner
None
Plan Details
The End of Summer Power-Up routine by JefitTeam is a 14 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a Jefit beginner, strength and conditioning routine, equipped with strength, cardio and flexibility training sessions each week. This is a 2-week end-of-summer workout plan with shorter sessions designed to give you a quick, yet effective, workout experience as you transition from summer to fall. This plan, as previous mentioned, is a transition program, which means the number of exercises less than a typical program you might do on Jefit. The volume of work (sets x reps x load) is also reduced so you are ready after two weeks to move into Fall feeling stronger. Strength & Conditioning Plan (repeat the following week) Monday - Upper Body Strength Tuesday - Lower Body Strength Wednesday - Cardio Thursday - Flexibility Friday - Upper Body Strength Saturday - Lower Body Strength Sunday - Rest Day Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Day 1: Upper Body Strength
Est. 60 min
7 exercises
Dumbbell One-Arm Pullover
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Deep Push-Up
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Push Press
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Mon
Day 1: Upper Body Strength
Est. 53 min
7 exercises
Dumbbell Deadlift
3 Sets x 12,10,8 Reps
Dumbbell Bent-Over Row
3 Sets x 12,10,8 Reps
Dumbbell Bench Press
3 Sets x 12,10,8 Reps
Dumbbell Fly
3 Sets x 12,10,8 Reps
Dumbbell Lateral Raise
3 Sets x 12,10,8 Reps
Dumbbell Dublin Press
3 Sets x 12,10,8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12,10,8 Reps
Tue
Day 2: Lower Body Strength
Est. 34 min
6 exercises
Bridge
1 Set
Single-Leg Glute Bridge
1 Set x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Dumbbell Seated Calf Raise
3 Sets x 15 Reps
Tue
Day 2: Lower Body Strength
Est. 37 min
6 exercises
Bridge
1 Set
Single-Leg Glute Bridge
1 Set x 8 Reps
Dumbbell Lunge
3 Sets x 12,10,8 Reps
Dumbbell Plie Squat
3 Sets x 12,10,8 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Dumbbell Seated Calf Raise
3 Sets x 15 Reps
Wed
Day 3: Cardio
Est. 35 min
2 exercises
Elliptical Training
1 Set
Indoor Cycling
1 Set
Wed
Day 3: Cardio
Est. 36 min
3 exercises
Walking
1 Set
Treadmill Running
1 Set
Walking
1 Set
Thu
Day 4: Flexibility
Est. 21 min
10 exercises
Bird Dog Elbow to Knee
1 Set x 8 Reps
Cat Cow Stretch
1 Set
Child's Pose
1 Set
Dead Bug
1 Set
Glute Bridge March
1 Set
Iron Cross Stretch
1 Set x 8 Reps
Knee to Chest (Supine)
1 Set x 10 Reps
Table Pose
1 Set
Kneeling Thoracic Mobility
1 Set x 10 Reps
Scorpion
1 Set
Thu
Day 4: Flexibility
Est. 22 min
12 exercises
Ab Roll
1 Set
90/90 Hamstring Stretch
1 Set
Cat Cow Stretch
1 Set
Back Stretch
1 Set
Bird Dog
1 Set
Bear Crawl
1 Set
Kneeling Hip Flexor
1 Set
Kneeling Thoracic Mobility
1 Set x 10 Reps
Kneeling Warrior Lunge
1 Set
Mountain Climber
1 Set
Extended Arm Child Pose
1 Set
Ab Roll
1 Set
Fri
Day 5: Upper Body Strength
Est. 46 min
8 exercises
Machine Lat Pulldown
2 Sets x 12 Reps
Machine Fly
2 Sets x 12 Reps
Machine Shoulder Press
2 Sets x 12 Reps
Machine Bicep Curl
3 Sets x 10 Reps
Machine Hammer Curl
3 Sets x 10 Reps
Machine Assisted Dip
2 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 15 Reps
Cable Wood Chop
2 Sets x 10 Reps
Fri
Day 5: Upper Body Strength
Est. 45 min
7 exercises
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Bicep Curl
3 Sets x 8 Reps
Machine Hammer Curl
3 Sets x 8 Reps
Sat
Day 6: Lower Body Strength
Est. 34 min
4 exercises
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Single-Leg Calf Press
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Sat
Day 6: Lower Body Strength
Est. 37 min
5 exercises
Machine Seated Calf Raise
3 Sets x 15 Reps
Hack Calf Raise
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12,10,8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Sun
Rest Day
Est. 0 min
0 exercises
This day is empty
Sun
Rest Day
Est. 0 min
0 exercises
This day is empty
