Audio-Based Workout

DOWNLOADS/VIEWS: 11/3451

RATING: 0 (FROM 1 JEFIT MEMBERS)

3 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 3-day audio-based strength training workout. Approximately 50 percent of the exercises will have trainer audio tips attached to them, to help you execute the movement.

The workout program consist of 3 strength training days - each of the workouts contain 1-2 supersets and work all major muscle groups. All three sessions include a combination of bodyweight, dumbbell and barbell.

**Make sure your "Audio Cue" button is switched ON. It will be Highlighted Blue, when it is (lower right side). **

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Monday
Wednesday
Friday

Workout 1: Audio Coach 11 exercises, 34 mins

Prisoner Squat	1x0 reps • 30s	rest: 15s
Mountain Climber	1x0 reps • 30s	rest: 15s
Knees to Chest Hug	1x0 reps • 30s	rest: 15s
Dumbbell Squat	3x0 reps • 30s	rest: 60s
Barbell Bench Press	3x0 reps • 30s	rest: 90s
Barbell Bent-Over Row	3x0 reps • 30s	rest: 60s
Barbell Ab Rollout	2x0 reps • 30s	rest: 15s
Superman	2x8 reps • 30s	rest: 15s
Barbell Push Press	3x0 reps • 30s	rest: 60s
Barbell Curl	3x0 reps • 30s	rest: 60s
Machine Assisted Dip	2x0 reps • 30s	rest: 60s

Workout 2: Audio Coach 11 exercises, 38 mins

Prisoner Squat	1x0 reps • 30s	rest: 15s
Mountain Climber	1x0 reps • 30s	rest: 15s
Knees to Chest Hug	1x0 reps • 30s	rest: 15s
Dumbbell Reverse Lunge	3x0 reps • 38s	rest: 60s
Barbell Incline Bench Press	3x0 reps • 38s	rest: 90s
Dumbbell Incline Bench Row	3x0 reps • 38s	rest: 60s
Bent Knee Hundreds	2x0 reps • 30s	rest: 15s
Superman	2x8 reps • 30s	rest: 15s
Barbell Push Press	3x0 reps • 38s	rest: 60s
Dumbbell Incline Curl	3x0 reps • 38s	rest: 60s
Machine Assisted Dip	3x0 reps • 38s	rest: 60s

Workout 1: Audio Coach 11 exercises, 34 mins

Prisoner Squat	1x0 reps • 30s	rest: 15s
Mountain Climber	1x0 reps • 30s	rest: 15s
Knees to Chest Hug	1x0 reps • 30s	rest: 15s
Dumbbell Step-Up	3x0 reps • 30s	rest: 60s
Barbell Incline Bench Press	3x0 reps • 35s	rest: 90s
Dumbbell Incline Bench Row	3x0 reps • 35s	rest: 60s
Bent Knee Hundreds	3x0 reps • 30s	rest: 15s
Superman	3x8 reps • 30s	rest: 15s
Dumbbell Alternating Arnold Press	3x0 reps • 35s	rest: 60s
Dumbbell Incline Curl	3x0 reps • 35s	rest: 15s
Dumbbell Bent-Over Tricep Extension	3x0 reps • 35s	rest: 15s