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This is a good first step to take if you’re looking to start an exercise program. All exercises featured in this two day a week routine utilize only body weight.
As with any new exercise program or when you’re coming to the game with minimal experience- “always err on the side of caution.” Meaning move slowly through the routine and make sure you’re warmed up before starting.
This program has only two circuits or rounds - compared to three - found in Level 2 and 3 of this program. When this routine becomes less challenging for you - progress to Level 2.
Good luck - be well and stay strong!
“Whether you think you can or can’t ....your right.” Henry Ford
Stay Strong,
MICHAEL WOOD, CSCS
Jefit Team
Plank
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1x8 reps • 30s |
rest: 30s
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Crunch
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1x15 reps |
rest: 30s
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Bridge
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1x8 reps • 30s |
rest: 30s
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Superman
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1x8 reps • 30s |
rest: 30s
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Glute Kickback
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1x8 reps |
rest: 30s
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Prisoner Squat
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1x8 reps |
rest: 30s
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Plank
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1x10 reps • 35s |
rest: 30s
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Crunch
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1x10 reps |
rest: 30s
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Bridge
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1x10 reps • 35s |
rest: 30s
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Superman
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1x10 reps • 35s |
rest: 30s
|
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Glute Kickback
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1x12 reps |
rest: 30s
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Prisoner Squat
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1x10 reps |
rest: 30s
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Reverse Crunch
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1x8 reps |
rest: 30s
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Leg Pull-In
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1x8 reps |
rest: 30s
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Alternating Heel Touch
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1x8 reps |
rest: 30s
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Push-Up
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1x8 reps |
rest: 30s
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Bodyweight Lunge
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1x8 reps |
rest: 30s
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Reverse Crunch
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1x10 reps |
rest: 30s
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Leg Pull-In
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1x10 reps |
rest: 30s
|
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Alternating Heel Touch
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1x10 reps |
rest: 30s
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Push-Up
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1x10 reps |
rest: 30s
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Bodyweight Lunge
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1x10 reps |
rest: 30s
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