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This is a well-designed beginner workout program that features 3 different routines in the series. Each interval-based session should be repeated - 2x/wk. - over the course of a 2-week period. Give it a try if you’re new to JeFit or even if you’ve been using the app for a while now.
The series offers 6 exercise routines that includes 3 training programs that spans 6 weeks. All workout sessions begin with a bodyweight warm-up followed by 6 exercises that are paired together forming compound sets. These are done back-to-back w/o rest before moving to the next set of exercises. Each subsequent session is a bit more challenging in terms of volume of work performed (sets x reps x load).
Each advancing workout is typically a few minutes longer than the previous one. Workouts include 11 different exercises and are 55-60 minutes long.
Stay Strong Together,
MICHAEL WOOD, CSCS
JeFit
Bench Hip Thrust
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1x0 reps • 30s |
rest: 20s
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Cobra
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1x0 reps • 30s |
rest: 20s
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Mountain Climber
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1x0 reps • 30s |
rest: 20s
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Air Bike
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1x0 reps • 30s |
rest: 20s
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Prisoner Squat
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1x0 reps • 30s |
rest: 20s
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Dumbbell Reverse Lunge
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3x0 reps • 30s |
rest: 0s
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Push-Up
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3x0 reps • 30s |
rest: 20s
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Dumbbell Incline Row (Reverse Grip)
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3x0 reps • 30s |
rest: 0s
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Dumbbell Seated Alternating Shoulder Press
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3x0 reps • 30s |
rest: 20s
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Dumbbell Alternating Bicep Curl
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3x0 reps • 30s |
rest: 0s
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Single-Leg Bench Dip
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3x0 reps • 30s |
rest: 20s
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Bench Hip Thrust
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1x0 reps • 35s |
rest: 20s
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Cobra
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1x0 reps • 35s |
rest: 20s
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Mountain Climber
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1x0 reps • 35s |
rest: 20s
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Air Bike
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1x0 reps • 35s |
rest: 20s
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Prisoner Squat
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3x0 reps • 35s |
rest: 20s
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Dumbbell Reverse Lunge
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3x0 reps • 35s |
rest: 0s
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Push-Up
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3x0 reps • 35s |
rest: 30s
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Dumbbell Incline Bench Row
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3x0 reps • 35s |
rest: 0s
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Dumbbell Seated Shoulder Press
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3x0 reps • 35s |
rest: 30s
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Dumbbell Concentration Curl on Stability Ball
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3x0 reps • 35s |
rest: 0s
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Single-Leg Bench Dip
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3x0 reps • 35s |
rest: 30s
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Bench Hip Thrust
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1x0 reps • 40s |
rest: 20s
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Alternating Arm Cobra
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1x0 reps • 40s |
rest: 20s
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Mountain Climber
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1x0 reps • 40s |
rest: 20s
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Prisoner Squat
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1x0 reps • 40s |
rest: 20s
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Air Bike
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1x0 reps • 40s |
rest: 20s
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Dumbbell Lunge
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3x0 reps • 40s |
rest: 0s
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Dumbbell Deep Push-Up
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3x0 reps • 40s |
rest: 30s
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Dumbbell One-Arm Row
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3x0 reps • 40s |
rest: 0s
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Dumbbell Shoulder Press
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3x0 reps • 40s |
rest: 30s
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Dumbbell Concentration Curl on Stability Ball
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3x0 reps • 40s |
rest: 0s
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Bench Dip
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3x0 reps • 40s |
rest: 30s
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