No Equipment Superset

DOWNLOADS/VIEWS: 24/28782

RATING: 0 (FROM 1 JEFIT MEMBERS)

2 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 2-day/week intermediate exercise program for the home or gym that requires only space not equipment. All exercises are paired as supersets. Give it a try and stay strong!

Day 1

Perform 10 bodyweight exercises grouped together as 5 supersets. On the Side Bridge exercise - you can perform for 30-seconds per side rather than repetitions as an option.

Day 2

Complete 8 exercises - again - grouped together as supersets but this time with a higher repetition count.

Stay Strong Together,

Michael Wood, CSCS
JeFit

Day 1
Day 2

Workout 1 10 exercises, 21 mins

Bodyweight Rear Lunge	3x8 reps	rest: 0s
Split Jump	3x6 reps	rest: 60s
Push-Up	3x10 reps	rest: 0s
Cobra	2x10 reps • 35s	rest: 60s
Mountain Climber	3x10 reps	rest: 0s
Single-Leg Glute Bridge	3x8 reps	rest: 60s
Alternating Heel Touch	3x10 reps	rest: 60s
Toe Touches	3x10 reps	rest: 60s
Side Bridge	2x8 reps • 35s	rest: 0s
Glute Kickback	3x10 reps	rest: 60s

Workout 2 8 exercises, 15 mins

Bridge	3x12 reps • 35s	rest: 0s
Flutter Kick	3x12 reps	rest: 60s
Prisoner Squat	3x12 reps	rest: 0s
Mountain Climber	3x12 reps	rest: 60s
Jackknife Sit-Up	3x12 reps	rest: 0s
Air Bike	3x12 reps	rest: 60s
Push-Up (Wide Hand)	3x12 reps	rest: 0s
Bodyweight Step-Up	3x10 reps	rest: 60s