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Home Strength Plan: Bodyweight
General
Beginner
None
Plan Details
The Home Strength Plan: Bodyweight routine by JefitTeam is a 2 day workout plan. It is a beginner level plan to achieve general fitness goals.
This home bodyweight routine will help you maintain your strength level from home. The purpose of the plan is to help bridge the gap until you can get back to the gym on a regular basis. If not - or you choose not to - you always have this 2-day plan to follow to help maintain your strength. This plan offers 10 body weight exercises (2 sets) that are coupled together as supersets with minimal to no rest between sets. Both workouts should take less than 30-minutes to complete after a week or so. Jefit: Embrace the Grind, MICHAEL WOOD, CSCS JeFit
Routine detail
Day 1
Session 1
Est. 30 min
10 exercises
Prisoner Squat
2 Sets x 10 Reps
Bodyweight Rear Lunge
2 Sets x 8 Reps
Superman
2 Sets
Cat Stretch
2 Sets x 10 Reps
Push-Up
2 Sets x 6 Reps
Single-Leg Push-Up
2 Sets x 6 Reps
Air Bike
2 Sets x 12 Reps
Alternating Heel Touch
2 Sets x 12 Reps
Mountain Climber
2 Sets x 12 Reps
Forearm Plank with Hip Abduction
2 Sets x 12 Reps
Day 2
Session 2
Est. 29 min
10 exercises
Bodyweight Squat
2 Sets x 8 Reps
Jump Squat
2 Sets x 8 Reps
Back Extension (Prone)
2 Sets
Bridge
2 Sets
Push-Up (Wide Hand)
2 Sets x 6 Reps
Plyo Push-Up
2 Sets x 6 Reps
Reverse Crunch
2 Sets x 8 Reps
V-Up
2 Sets x 8 Reps
Bear Crawl
3 Sets x 8 Reps
Alternating Leg Bridge
2 Sets x 10 Reps
