Dynamic Bodyweight Burner
General
Beginner
Body
Plan Details
The Dynamic Bodyweight Burner routine by JefitTeam is a 2 day workout plan. It is a beginner level plan to achieve general fitness goals.
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
Routine detail
Day 1
Workout 1
Est. 10 min
15 exercises
Hip Abduction
1 Set
Prisoner Squat
1 Set x 12 Reps
Jump Squat
1 Set x 8 Reps
One-Arm Hang
1 Set
Band Reverse Fly
1 Set x 12 Reps
Machine Inverted Row (Feet Elevated)
1 Set x 8 Reps
Dynamic Chest Stretch
1 Set x 8 Reps
Push-Up
1 Set x 12 Reps
Plyo Push-Up
1 Set x 8 Reps
Bicep Stretch
1 Set x 1 Rep
Band Alternating Bicep Curl
1 Set x 8 Reps
Bench Dip
1 Set x 8 Reps
Bird Dog
1 Set x 8 Reps
Air Bike
2 Sets x 12 Reps
Back Extension (Prone)
2 Sets
Day 2
Workout 2
Est. 10 min
15 exercises
Hip Abduction
1 Set x 8 Reps
Prisoner Squat
1 Set x 15 Reps
Jump Squat
1 Set x 10 Reps
One-Arm Hang
1 Set
Band Reverse Fly
1 Set x 15 Reps
Machine Inverted Row (Feet Elevated)
1 Set x 10 Reps
Dynamic Chest Stretch
1 Set x 8 Reps
Push-Up
1 Set x 15 Reps
Plyo Push-Up
1 Set x 10 Reps
Bicep Stretch
1 Set x 1 Rep
Band Alternating Bicep Curl
1 Set x 8 Reps
Bench Dip
1 Set x 10 Reps
Bird Dog
1 Set x 8 Reps
Air Bike
2 Sets x 15 Reps
Back Extension (Prone)
2 Sets
