Full Body Minimal Equipment

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2 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This 2-day a week plan is ideal for those with minimal exercise equipment. Perform this full body routine twice a week with 2-3 days rest between workout sessions.

The first workout session offers a traditional sets/reps workout with lower volume. The second session uses supersets for all 8 exercises and is a higher volume workout (more sets).

Equipment Needed:

-Dumbbells
-Kettlebells
-Olympic Bar

Day 1: Low Volume with Sets & Reps

Day 2: Higher Volume with Intervals and Supersets

Stay Strong,

Michael Wood, CSCS
Jefit Team

Monday
Thursday

Workout 1: Low Volume 8 exercises, 57 mins

Kettlebell Goblet Squat	3x8,10,12 reps	rest: 90s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Dumbbell Deep Push-Up	3x10 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	3x10,12,15 reps	rest: 60s
Kettlebell Thruster	3x8 reps	rest: 75s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x10 reps	rest: 60s
Dumbbell Incline Curl	3x10 reps	rest: 60s

Workout 2: High Volume 8 exercises, 51 mins

Kettlebell Goblet Squat	4x8,8,10,10 reps	rest: 20s
Dumbbell One-Arm Row	4x10 reps	rest: 30s
Dumbbell Deep Push-Up	4x8,10,10,12 reps	rest: 20s
Barbell Ab Rollout (Kneeling)	4x12,15,15,15 reps	rest: 30s
Kettlebell Thruster	4x10 reps	rest: 20s
Dumbbell Alternating Hammer Curl	4x10 reps	rest: 30s
Cable Tricep Pushdown (V-Bar)	4x12 reps	rest: 20s
Dumbbell Incline Curl	4x8,10,12,15 reps	rest: 30s