Dynamic Bodyweight Burner

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2 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 fun, 2-day bodyweight workout that will target your entire body. The idea is to first complete a dynamic warm-up or stretch for each prescribed exercise. Following that, you'll be asked to perform a superset (i.e. back-to-back sets with minimal rest) that focuses on a particular body part. The total work performed for these sets will equal 20 repetitions.

Have fun!

Stay Strong,

MICHAEL WOOD, CSCS
Jefit team

Day 1
Day 2

Workout 1 15 exercises, 9 mins

Hip Abduction	1x0 reps • 30s	rest: 10s
Prisoner Squat	1x12 reps	rest: 10s
Jump Squat	1x8 reps	rest: 10s
One-Arm Hang	1x8 reps • 30s	rest: 15s
Band Reverse Fly	1x12 reps	rest: 15s
Machine Inverted Row	1x8 reps	rest: 15s
Dynamic Chest Stretch	1x8 reps • 30s	rest: 15s
Push-Up	1x12 reps	rest: 15s
Plyo Push-Up	1x8 reps	rest: 20s
Bicep Stretch	1x1 reps • 30s	rest: 15s
Band Alternating Bicep Curl	1x8 reps • 30s	rest: 15s
Bench Dip	1x8 reps	rest: 15s
Bird Dog	1x8 reps • 30s	rest: 15s
Air Bike	2x12 reps	rest: 15s
Back Extension (Prone)	2x8 reps • 30s	rest: 15s

Workout 2 15 exercises, 10 mins

Hip Abduction	1x8 reps • 35s	rest: 10s
Prisoner Squat	1x15 reps	rest: 10s
Jump Squat	1x10 reps	rest: 10s
One-Arm Hang	1x8 reps • 35s	rest: 15s
Band Reverse Fly	1x15 reps	rest: 15s
Machine Inverted Row	1x10 reps	rest: 15s
Dynamic Chest Stretch	1x8 reps • 35s	rest: 15s
Push-Up	1x15 reps	rest: 15s
Plyo Push-Up	1x10 reps	rest: 20s
Bicep Stretch	1x1 reps • 35s	rest: 15s
Band Alternating Bicep Curl	1x8 reps • 35s	rest: 15s
Bench Dip	1x10 reps	rest: 15s
Bird Dog	1x8 reps • 35s	rest: 15s
Air Bike	2x15 reps	rest: 15s
Back Extension (Prone)	2x8 reps • 35s	rest: 15s