At home fitness (no equipment)

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RATING: 64 (FROM 11 JEFIT MEMBERS)

3 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is an at home workout for those who don't have a bemch press, dumbells, or any type of lifting equipment. Made for those who want to trim a little fat and gain some muscle by doing a ten minute workout four days a week.

Upper Body 7 exercises, 31 mins

Push-Up	2x10 reps	rest: 60s
Dumbbell Bicep Curl	2x6 reps	rest: 60s
Push-Up (Close Hand)	2x6 reps	rest: 60s
Sit-Up	2x15 reps	rest: 60s
V-Up	2x15 reps	rest: 60s
Crunch	2x15 reps	rest: 60s
Plank	1x8 reps	rest: 60s

Lower Body 6 exercises, 26 mins

Bodyweight Walking Lunge	2x10 reps	rest: 60s
Bodyweight Calf Raise	2x15 reps	rest: 60s
Bodyweight Side Lunge	2x10 reps	rest: 60s
Single-Leg Calf Raise	2x10 reps	rest: 60s
Dumbbell Squat	1x10 reps	rest: 60s
Dumbbell Calf Raise	1x15 reps	rest: 60s

Abs 4 exercises, 19 mins

Sit-Up	2x20 reps	rest: 60s
V-Up	2x15 reps	rest: 60s
Crunch	2x20 reps	rest: 60s
Plank	1x8 reps	rest: 60s

Upper Body 3 exercises, 16 mins

Push-Up	2x20 reps	rest: 60s
Dumbbell Bicep Curl	2x8 reps	rest: 60s
Push-Up (Close Hand)	2x15 reps	rest: 60s

Lower Body 10 exercises, 44 mins

Bodyweight Walking Lunge	2x8 reps	rest: 60s
Bodyweight Calf Raise	2x10 reps	rest: 60s
Bodyweight Side Lunge	2x8 reps	rest: 60s
Single-Leg Calf Raise	2x8 reps	rest: 60s
Dumbbell Squat	1x6 reps	rest: 60s
Dumbbell Calf Raise	1x8 reps	rest: 60s
Sit-Up	2x15 reps	rest: 60s
V-Up	2x15 reps	rest: 60s
Crunch	2x15 reps	rest: 60s
Alternating Reach and Catch	1x30 reps	rest: 60s