Strong at Home

DOWNLOADS/VIEWS: 17/5284

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 intermediate interval program needs minimal equipment (Bodyweight, Adjustable Bench, Dumbbells and/or Kettlebells) in order to get through it. There is plenty of research out there showing you can in fact build strength with home-based strength programs.

One such research paper in Physiology & Behavior showed body weight exercise can be beneficial because growth “can occur independent of an external load.” ROUTINE Each workout day consists of 8 exercises that use either bodyweight, dumbbells or kettlebells. There is one superset in each program and each exercise has 3 sets with 6-10 repetitions.

Stay Strong Together!

MICHAEL WOOD, CSCS
JeFit

Day 1
Day 2

Workout 1 8 exercises, 25 mins

Kettlebell One-Arm Swing	3x0 reps • 35s	rest: 20s
Dumbbell Plie Squat	3x0 reps • 35s	rest: 20s
Dumbbell Reverse Fly	3x0 reps • 35s	rest: 20s
Dumbbell Incline Bench Row	3x0 reps • 35s	rest: 20s
Plyo Push-Up	3x0 reps • 35s	rest: 30s
Plank	3x8 reps • 35s	rest: 30s
Dumbbell Seated Arnold Press	3x0 reps • 35s	rest: 20s
Dumbbell Alternating Bicep Curl	3x0 reps • 35s	rest: 20s

Workout 2 8 exercises, 27 mins

Kettlebell Goblet Squat	3x0 reps • 38s	rest: 25s
Jump Squat	3x0 reps • 38s	rest: 25s
Dumbbell Rotational Row	3x0 reps • 38s	rest: 25s
Dumbbell Pullover	3x0 reps • 38s	rest: 25s
Dumbbell Deep Push-Up	3x0 reps • 38s	rest: 25s
Dumbbell Incline Bench Press (Palms in)	3x0 reps • 38s	rest: 25s
Dumbbell Upright Row	3x0 reps • 38s	rest: 25s
Dumbbell Alternating Hammer Curl	3x0 reps • 38s	rest: 25s