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Bodyweight Home Program (Full Week)
General
Intermediate
None
Plan Details
The Bodyweight Home Program (Full Week) routine by JefitTeam is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a 5-day, intermediate, bodyweight workout plan for home or when traveling and can't make it to the gym. The only piece of equipment you'll need is an exercise band or tubing. Each workout session includes between 7-12 exercises. All sessions includes a series of warm-up exercises as well as a few supersets mixed in with each exercise flow. Enjoy! Workout 1: Focus is on the Legs and Arms. Workout 2: Work the Chest, Shoulders and Core. Workout 3: Targets the Legs and Arms. Workout 4: Emphasizes the Back and Chest. Workout 5: Hits the Shoulders, Arms and Core. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Workout 1: Legs & Back
Est. 29 min
10 exercises
Glute Kickback
1 Set
Iron Cross Stretch
1 Set
Scorpion
1 Set x 10 Reps
Prisoner Squat
3 Sets
Jump Squat
3 Sets
Superman
3 Sets
Mountain Climber
3 Sets
Machine Inverted Row
4 Sets
Bird Dog
3 Sets x 10 Reps
Extended Arm Child Pose
1 Set x 10 Reps
Tue
Workout 2: Chest/Shoulders/Core
Est. 32 min
12 exercises
Dynamic Chest Stretch
1 Set x 10 Reps
Tricep Stretch
1 Set x 10 Reps
Dynamic Back Stretch
1 Set
Upper Back Stretch
1 Set
Forearm Plank with Hip Abduction
1 Set x 10 Reps
Push-Up
5 Sets
Air Bike
5 Sets
Band Lateral Raise
3 Sets
Band Shoulder Press
3 Sets
Plank
1 Set
Side Bridge
2 Sets
Alternating Heel Touch
2 Sets x 8 Reps
Wed
Workout 3: Legs & Arms
Est. 20 min
9 exercises
Hip Stretch
1 Set
Cross-Leg Side Stretch (Supine)
1 Set
Hamstring Stretch
1 Set
Bird Dog
1 Set
Bodyweight Rear Lunge
4 Sets
Band Alternating Bicep Curl
4 Sets
Split Jump
3 Sets
Single-Leg Bench Dip
3 Sets
World's Greatest Stretch
1 Set
Thu
Workout 4: Back & Chest
Est. 18 min
6 exercises
Tricep Stretch
1 Set
Dynamic Chest Stretch
1 Set
Standing Trunk Rotation
1 Set
Machine Inverted Row
5 Sets x 5 Reps
Single-Leg Push-Up
5 Sets x 5 Reps
Extended Arm Child Pose
1 Set
Fri
Workout 5: Shld./Arms/Core
Est. 22 min
6 exercises
Dynamic Chest Stretch
1 Set x 10 Reps
Tricep Stretch
1 Set x 10 Reps
Posterior Capsule Stretch
1 Set
Band Alternating Bicep Curl
4 Sets x 10 Reps
Weighted Bench Dip
4 Sets x 10 Reps
Air Bike
2 Sets x 15 Reps
Sat
Rest Day
0 exercises
This day is empty
Sun
Rest Day
0 exercises
This day is empty
