Beginner / Refresher - JEFIT

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Beginner / Refresher - JEFIT

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Beginner / Refresher

General

Beginner

Body

Plan Details

The Beginner / Refresher routine by AnthonyPhillips is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.

This is a beginner set up of various workouts to help prep the body for intermediate workout routines. This also serves as a refresher for those who have been out of the fitness game. Enjoy!

Routine detail

Mon

Chest, Triceps and Abs

Est. 92 min

15 exercises

Push-Up Demonstration

Push-Up

3 Sets x 8 Reps

Bench Dip Demonstration

Bench Dip

3 Sets x 8 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 8 Reps

Band Reverse Fly Demonstration

Band Reverse Fly

3 Sets x 8 Reps

Bench Push-Up Demonstration

Bench Push-Up

3 Sets x 8 Reps

Band Cross-Over Demonstration

Band Cross-Over

3 Sets x 8 Reps

Dumbbell Press (Stability Ball) Demonstration

Dumbbell Press (Stability Ball)

3 Sets x 8 Reps

Kettlebell One-Arm Floor Press Demonstration

Kettlebell One-Arm Floor Press

3 Sets x 8 Reps

Push-Up Demonstration

Push-Up

3 Sets x 8 Reps

Band Reverse Fly Demonstration

Band Reverse Fly

3 Sets x 8 Reps

Bench Dip Demonstration

Bench Dip

3 Sets x 8 Reps

Stability Ball Dumbbell Kickback Demonstration

Stability Ball Dumbbell Kickback

3 Sets x 8 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 8 Reps

Stability Ball Pull-In Demonstration

Stability Ball Pull-In

3 Sets x 8 Reps

Hip Raise Demonstration

Hip Raise

3 Sets x 8 Reps

Tue

Cardio and Abs

Est. 36 min

4 exercises

Jump Rope Demonstration

Jump Rope

1 Set

Running Demonstration

Running

1 Set

Stability Ball Dumbbell Sit-Up Demonstration

Stability Ball Dumbbell Sit-Up

3 Sets x 20 Reps

Stability Ball Hip Thrust Demonstration

Stability Ball Hip Thrust

3 Sets x 20 Reps

Wed

Back and Biceps

Est. 57 min

7 exercises

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 15 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 15 Reps

Band Alternating Bicep Curl Demonstration

Band Alternating Bicep Curl

3 Sets x 15 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

3 Sets x 15 Reps

Stability Ball Back Extension Demonstration

Stability Ball Back Extension

3 Sets x 15 Reps

Kettlebell One-Arm Row Demonstration

Kettlebell One-Arm Row

3 Sets x 15 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 15 Reps

Thu

Abs

Est. 53 min

8 exercises

Crunch Demonstration

Crunch

3 Sets x 15 Reps

Air Bike Demonstration

Air Bike

3 Sets x 10 Reps

Stability Ball Crunch Demonstration

Stability Ball Crunch

3 Sets x 25 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 10 Reps

Reverse Crunch Demonstration

Reverse Crunch

3 Sets x 20 Reps

Leg Pull-In Demonstration

Leg Pull-In

3 Sets x 10 Reps

Plank Demonstration

Plank

3 Sets

Alternating Leg Bridge Demonstration

Alternating Leg Bridge

3 Sets x 10 Reps

Fri

Legs

Est. 100 min

13 exercises

Band Good Morning Demonstration

Band Good Morning

3 Sets x 15 Reps

Band Squat Demonstration

Band Squat

3 Sets x 15 Reps

Bodyweight Lunge Demonstration

Bodyweight Lunge

3 Sets x 15 Reps

Bodyweight Step-Up Demonstration

Bodyweight Step-Up

3 Sets x 15 Reps

Bodyweight Wall Squat Demonstration

Bodyweight Wall Squat

3 Sets x 15 Reps

Dumbbell Squat Demonstration

Dumbbell Squat

3 Sets x 15 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

3 Sets x 15 Reps

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

3 Sets x 15 Reps

Dumbbell Single-Leg Calf Raise Demonstration

Dumbbell Single-Leg Calf Raise

3 Sets x 15 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

3 Sets x 15 Reps

Bridge Demonstration

Bridge

3 Sets

Flutter Kick Demonstration

Flutter Kick

3 Sets x 15 Reps

Glute Kickback (Kneeling) Demonstration

Glute Kickback (Kneeling)

3 Sets x 15 Reps

Sat

Cardio

Est. 32 min

1 exercise

Walking Demonstration

Walking

1 Set