Spring Forward Routine - JEFIT

Spring Forward Routine - JEFIT

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Spring Forward Routine

General

Beginner

None

Plan Details

The Spring Forward Routine routine by JefitTeam is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.

This Jefit home, "Spring Forward" routine is designed to help all of users adjust to daylight saving time by boosting morning energy. This is a 7-day routine, about 15-25-minutes per training session. Day 1 - Bodyweight Circuit Day 2 - Dumbbell Session Day 3 - Light Cardio Day 4 - Mobility & Stretching Day 5 - Bodyweight Strength/Cardio Day 6 - Light Cardio & Bodyweight Exercises Day 7 - Rest Day (outdoor walk) Discipline Drives Greatness, MICHAEL WOOD, CSCS Jefit

Routine detail

Mon

Day 1: Bodyweight Circuit

Est. 28 min

8 exercises

Bird Dog Demonstration

Bird Dog

2 Sets x 8 Reps

Inchworm Demonstration

Inchworm

2 Sets x 8 Reps

Push-Up Demonstration

Push-Up

2 Sets x 8 Reps

Ab Roll Demonstration

Ab Roll

2 Sets x 8 Reps

Air Bike Demonstration

Air Bike

2 Sets x 8 Reps

Side Plank Hip Abduction Demonstration

Side Plank Hip Abduction

2 Sets x 8 Reps

Extended Arm Child Pose Demonstration

Extended Arm Child Pose

2 Sets

Bridge Demonstration

Bridge

2 Sets

Tue

Day 2: Dumbbell Session

Est. 32 min

8 exercises

Dumbbell Squat Demonstration

Dumbbell Squat

2 Sets x 8 Reps

Dumbbell Bulgarian Split Squat Demonstration

Dumbbell Bulgarian Split Squat

2 Sets x 8 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

2 Sets x 8 Reps

Dumbbell 3 Way Shoulder Raise Demonstration

Dumbbell 3 Way Shoulder Raise

2 Sets x 8 Reps

Dumbbell Arnold Press Demonstration

Dumbbell Arnold Press

2 Sets x 8 Reps

Dumbbell Incline Fly (Stability Ball) Demonstration

Dumbbell Incline Fly (Stability Ball)

2 Sets x 8 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

2 Sets x 8 Reps

Dumbbell Lunge Tricep Extension Demonstration

Dumbbell Lunge Tricep Extension

2 Sets x 8 Reps

Wed

Light Cardio Day

Est. 20 min

2 exercises

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Extended Arm Child Pose Demonstration

Extended Arm Child Pose

1 Set

Thu

Mobility and Stretching Day

Est. 13 min

6 exercises

Kneeling Forearm Stretch Demonstration

Kneeling Forearm Stretch

1 Set

Kneeling Hip Flexor Demonstration

Kneeling Hip Flexor

1 Set

Kneeling Thoracic Mobility Demonstration

Kneeling Thoracic Mobility

1 Set x 8 Reps

Supine Knee Raise Demonstration

Supine Knee Raise

1 Set x 8 Reps

Supine Heel Touches Demonstration

Supine Heel Touches

1 Set x 8 Reps

Thoracic Spine Extension (Foam Roller) Demonstration

Thoracic Spine Extension (Foam Roller)

1 Set

Fri

Bodyweight Strength/Cardio

Est. 23 min

8 exercises

Passive Opening Twist Demonstration

Passive Opening Twist

1 Set

Plank with Alternating Knee Drive Demonstration

Plank with Alternating Knee Drive

1 Set x 12 Reps

Plank with Shoulder Taps Demonstration

Plank with Shoulder Taps

1 Set

Mountain Climber Demonstration

Mountain Climber

1 Set x 20 Reps

Carioca Demonstration

Carioca

1 Set x 20 Reps

Walking High Knees Demonstration

Walking High Knees

1 Set x 10 Reps

Warrior High Lunge Demonstration

Warrior High Lunge

1 Set

World's Greatest Stretch Demonstration

World's Greatest Stretch

1 Set

Sat

Light Cardio & Bodyweight Exercises

Est. 30 min

6 exercises

Walking Demonstration

Walking

1 Set

Jump Rope Demonstration

Jump Rope

1 Set

Jumping Jacks Demonstration

Jumping Jacks

1 Set x 20 Reps

Burpee Demonstration

Burpee

1 Set x 7 Reps

Jump Rope Demonstration

Jump Rope

1 Set

World's Greatest Stretch Demonstration

World's Greatest Stretch

1 Set

Sun

Rest Day (outdoor walk)

Est. 0 min

0 exercises

This day is empty