Stay Strong at Home
General
Beginner
Body
Plan Details
The Stay Strong at Home routine by JefitTeam is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
This at home workout consists of four training days. Three are dedicated to strength training and one is a bodyweight circuit plan you can do once as suggested or add in multiple times throughout the week. Workout 1: Muscle group focus: legs & core. 11 exercises, 42-minute session. Bodyweight only. Two supersets are in this session.The workout begins with four warm-up exercises. Includes two supersets. Workout 2: Muscle group focus: back & chest. 9 exercises, 32-minute session. Equipment: dumbbell, stability ball. begins with 5 warm-up exercises, and finishes with two supersets. Workout 3: Muscle group focus: shoulders & arms, includes 10 exercises, 41-minute session. Starts with five stretching exercises. Equipment: dumbbells. The workout finishes with shoulder and arms work using only dumbbells. Two supersets placed at the end of the workout for arms. Workout 4: Cardio circuit focus. 14 bodyweight exercises, 40-minute session. Equipment: jump rope. Stay Strong & Fit at Home, MICHAEL WOOD, CSCS Jefit Team
Routine detail
Mon
Workout 1: Legs & Core
Est. 17 min
11 exercises
Cat Stretch
1 Set x 10 Reps
Scorpion
1 Set x 10 Reps
Iron Cross Stretch
1 Set x 10 Reps
Hip Stretch
1 Set x 10 Reps
Bodyweight Step-Up
3 Sets x 8 Reps
Bodyweight Walking Lunge
4 Sets x 10 Reps
Side Bridge
3 Sets
Air Bike
3 Sets x 15 Reps
Bench Hip Thrust
3 Sets x 12 Reps
Plank
1 Set
Extended Arm Child Pose
1 Set
Tue
Workout 2: Back & Chest
Est. 9 min
9 exercises
Dynamic Chest Stretch
1 Set x 10 Reps
Dynamic Back Stretch
1 Set x 8 Reps
Bird Dog
1 Set x 10 Reps
World's Greatest Stretch
1 Set x 10 Reps
Downward Facing Dog
1 Set x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 8,10,12 Reps
Dumbbell Deep Push-Up
3 Sets x 8,10,12 Reps
Machine Inverted Row
3 Sets x 6,8,10 Reps
Medicine Ball One-Arm Push-Up
3 Sets x 6,8,10 Reps
Thu
Workout 3: Shld. & Arms
Est. 10 min
9 exercises
Posterior Capsule Stretch
1 Set
Dynamic Chest Stretch
1 Set x 10 Reps
Lateral Stretch
1 Set x 10 Reps
Bicep Stretch
1 Set x 5 Reps
Tricep Stretch
1 Set x 10 Reps
Dumbbell External Rotation
3 Sets x 8 Reps
Dumbbell Alternating Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 8 Reps
Dumbbell Hammer Shoulder Press
3 Sets x 10 Reps
Fri
Workout 4: Cardio Circuit
Est. 21 min
14 exercises
Jump Rope
1 Set
Bird Dog
1 Set
Mountain Climber
1 Set
Bodyweight Squat
1 Set
Push-Up to Side Plank
1 Set x 100 Reps
Jump Rope
1 Set
Bench Crunch
1 Set
Weighted Crunch
1 Set
Toe Touches
1 Set
Jump Rope
1 Set
Rocket Jump
1 Set
Single-Leg Push-Up
1 Set
Jump Rope
1 Set
Extended Arm Child Pose
1 Set
