Stay Strong at Home

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4 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

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

Monday
Tuesday
Thursday
Friday

Workout 1: Legs & Core 11 exercises, 17 mins

Cat Stretch	1x10 reps	rest: 60s
Scorpion	1x10 reps	rest: 60s
Iron Cross Stretch	1x10 reps	rest: 60s
Hip Stretch	1x10 reps	rest: 60s
Bodyweight Step-Up	3x8 reps	rest: 60s
Bodyweight Walking Lunge	4x10 reps	rest: 20s
Side Bridge	3x10 reps • 30s	rest: 20s
Air Bike	3x15 reps	rest: 25s
Bench Hip Thrust	3x12 reps	rest: 20s
Plank	1x10 reps • 60s	rest: 10s
Extended Arm Child Pose	1x0 reps • 60s	rest: 15s

Workout 2: Back & Chest 9 exercises, 9 mins

Dynamic Chest Stretch	1x10 reps	rest: 15s
Dynamic Back Stretch	1x8 reps	rest: 15s
Bird Dog	1x10 reps	rest: 20s
World's Greatest Stretch	1x10 reps	rest: 20s
Downward Facing Dog	1x10 reps	rest: 20s
Dumbbell Incline Bench Row	3x8,10,12 reps	rest: 30s
Dumbbell Deep Push-Up	3x8,10,12 reps	rest: 30s
Machine Inverted Row	3x6,8,10 reps	rest: 30s
Exercise Dome One-Arm Push-Up	3x6,8,10 reps	rest: 38s

Workout 3: Shld. & Arms 9 exercises, 10 mins

Posterior Capsule Stretch	1x10 reps • 35s	rest: 15s
Dynamic Chest Stretch	1x10 reps	rest: 15s
Lateral Stretch	1x10 reps	rest: 15s
Bicep Stretch	1x5 reps	rest: 15s
Tricep Stretch	1x10 reps	rest: 15s
Dumbbell External Rotation	3x8 reps	rest: 25s
Dumbbell Alternating Bent-Over Reverse Fly	3x8 reps	rest: 30s
Dumbbell One-Arm Shoulder Press	3x8 reps	rest: 20s
Dumbbell Hammer Shoulder Press	3x10 reps	rest: 60s

Workout 4: Cardio Circuit 14 exercises, 21 mins

Jump Rope	1x0 reps • 120s	rest: 20s
Bird Dog	1x0 reps • 30s	rest: 20s
Mountain Climber	1x0 reps • 30s	rest: 30s
Bodyweight Squat	1x0 reps • 30s	rest: 25s
Push-Up to Side Plank	1x100 reps • 35s	rest: 25s
Jump Rope	1x0 reps • 120s	rest: 20s
Bench Crunch	1x0 reps • 30s	rest: 40s
Weighted Crunch	1x0 reps • 30s	rest: 40s
Toe Touches	1x0 reps • 30s	rest: 40s
Jump Rope	1x0 reps • 120s	rest: 20s
Rocket Jump	1x0 reps • 25s	rest: 35s
Single-Leg Push-Up	1x0 reps • 30s	rest: 30s
Jump Rope	1x0 reps • 120s	rest: 20s
Extended Arm Child Pose	1x0 reps • 75s	rest: 10s