Jefit Team A.M. Workout

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5 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is actually the same weekly program that the JeFit Team and I have been using for our online (Zoom) morning workouts. It has worked out well for our staff over the past few months. We wanted to release it to our JeFit audience to see what you think?

Day 1: Full Bodyweight Workout

Day 2: Core Work

Day 3: Full Bodyweight Workout

Day 4: Core Work

Day 5: Full Bodyweight Workout

Good Luck & Stay Strong,

MICHAEL WOOD, CSCS
JeFit Team Member

Day 1
Day 2
Day 3
Day 4
Day 5

Workout Day 1 12 exercises, 25 mins

Glute Kickback	2x0 reps • 40s	rest: 15s
Cobra	2x0 reps • 40s	rest: 15s
Bird Dog	2x8 reps • 40s	rest: 15s
Mountain Climber	2x0 reps • 40s	rest: 30s
Alternating Heel Touch	2x0 reps • 40s	rest: 15s
Plank	2x8 reps • 40s	rest: 30s
Prisoner Squat	2x0 reps • 40s	rest: 15s
Single-Leg Bench Dip	2x8 reps	rest: 30s
Bodyweight Rear Lunge	2x0 reps • 40s	rest: 15s
Bodyweight Calf Raise	2x0 reps • 40s	rest: 30s
Push-Up (Wide Hand)	1x0 reps • 40s	rest: 30s
Bodyweight Wall Squat	1x0 reps • 80s	rest: 0s

Day 2: Core Work 13 exercises, 13 mins

Bridge	1x8 reps • 40s	rest: 20s
Bird Dog	1x8 reps • 40s	rest: 15s
Bird Dog	1x8 reps • 40s	rest: 20s
Alternating Heel Touch	1x0 reps • 40s	rest: 20s
Side Bridge	1x8 reps • 40s	rest: 20s
Side Bridge	1x8 reps • 40s	rest: 20s
Bird Dog	1x8 reps • 40s	rest: 15s
Bird Dog	1x8 reps • 40s	rest: 15s
Alternating Heel Touch	1x0 reps • 40s	rest: 20s
Side Bridge	1x8 reps • 40s	rest: 20s
Side Bridge	1x8 reps • 40s	rest: 20s
Bridge	1x8 reps • 40s	rest: 15s
Forearm Plank with Hip Abduction	1x8 reps • 40s	rest: 0s

Workout Day 3 18 exercises, 17 mins

Weight Plate Neck Extension (Prone)	1x0 reps • 20s	rest: 10s
Weight Plate Neck Flexion (Supine)	1x0 reps • 20s	rest: 10s
Dynamic Chest Stretch	1x8 reps • 20s	rest: 10s
Hip Abduction	1x8 reps • 30s	rest: 10s
Hip Abduction	1x8 reps • 30s	rest: 10s
Prisoner Squat	1x0 reps • 40s	rest: 20s
Kneeling Hip Flexor	1x8 reps • 35s	rest: 15s
Kneeling Hip Flexor	1x8 reps • 35s	rest: 15s
Kneeling Forearm Stretch	1x8 reps • 30s	rest: 10s
Downward Facing Dog	1x8 reps • 25s	rest: 15s
Push-Up	1x0 reps • 35s	rest: 30s
Bridge	1x8 reps • 35s	rest: 15s
Bodyweight Rear Lunge	1x0 reps • 35s	rest: 15s
Bodyweight Rear Lunge	1x0 reps • 35s	rest: 30s
Bodyweight Walking Lunge	1x0 reps • 35s	rest: 30s
Push-Up to Side Plank	1x8 reps • 35s	rest: 30s
Plank	1x8 reps • 90s	rest: 0s
Bodyweight Wall Squat	1x0 reps • 90s	rest: 30s

Day 4: Core Work 13 exercises, 15 mins

Bridge	1x8 reps • 45s	rest: 15s
Glute Kickback	1x0 reps • 60s	rest: 30s
Bird Dog	1x8 reps • 40s	rest: 15s
Bird Dog	1x8 reps • 40s	rest: 15s
Alternating Heel Touch	1x0 reps • 40s	rest: 20s
Forearm Plank with Hip Abduction	1x8 reps • 40s	rest: 30s
Alternating Leg Bridge	1x0 reps • 30s	rest: 20s
Single-Leg Glute Bridge	1x0 reps • 30s	rest: 20s
Alternating Heel Touch	1x0 reps • 40s	rest: 20s
Plank	1x8 reps • 50s	rest: 30s
Bodyweight Wall Squat	1x0 reps • 50s	rest: 30s
Plank	1x8 reps • 50s	rest: 30s
Bodyweight Wall Squat	1x0 reps • 50s	rest: 30s

Workout Day 5 17 exercises, 44 mins

Dumbbell One-Arm Row	1x8 reps	rest: 60s
Toe Touches	1x10 reps	rest: 30s
Toe Touches	1x10 reps	rest: 30s
Prisoner Squat	2x12 reps	rest: 10s
Mountain Climber	2x6 reps	rest: 15s
Leg Slide	1x10 reps	rest: 20s
Bodyweight Rear Lunge	1x7 reps	rest: 10s
Bodyweight Rear Lunge	1x7 reps	rest: 30s
Push-Up (Wide Hand)	1x9 reps	rest: 20s
Prisoner Squat	1x15 reps	rest: 10s
Mountain Climber	1x8 reps	rest: 15s
Air Bike	1x10 reps	rest: 20s
Bodyweight Rear Lunge	1x7 reps	rest: 10s
Bodyweight Rear Lunge	1x7 reps	rest: 30s
Push-Up	1x12 reps	rest: 30s
Kettlebell Single-Leg Deadlift	2x7 reps	rest: 10s
Kettlebell Single-Leg Deadlift	2x7 reps	rest: 20s