Back/Glute/Ab Focused

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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 2-day routine that places a great deal of emphasis on your (low) back, glutes and abs, which is basically your core.

Developing strength in these specific areas is a prerequisite for any compound movement you perform, especially overhead presses or leg work like a squat.

The program includes two unique sessions that last between 30-35 minutes. Each workout offers both traditional sets and repetitions as well as intervals, that last between 20-30 seconds per exercise. Both workout sessions also include multiple supersets.

Stay Strong,

MICHAEL WOOD, CSCS
Jefit Team

Day 1
Day 2

Workout 1 9 exercises, 21 mins

Iron Cross Stretch	1x0 reps • 30s	rest: 20s
Scorpion	1x0 reps • 30s	rest: 20s
Bridge	3x8 reps • 30s	rest: 20s
Cable Pull Through	3x12 reps	rest: 60s
Dumbbell Deadlift	3x8 reps	rest: 60s
Stability Ball Plank	2x8 reps • 30s	rest: 30s
Bench Oblique Crunch	2x0 reps • 30s	rest: 30s
Bench Hip Thrust	3x0 reps • 30s	rest: 30s
Air Bike	3x0 reps • 30s	rest: 30s

Workout 2 10 exercises, 20 mins

Knee to Chest (Supine)	1x0 reps • 30s	rest: 30s
Downward Facing Dog	1x0 reps • 30s	rest: 20s
Plank	2x8 reps • 30s	rest: 15s
Mountain Climber	2x0 reps • 20s	rest: 15s
Reverse Hyper (Flat Bench)	3x0 reps • 30s	rest: 20s
Dragon Flag	3x0 reps • 20s	rest: 20s
Dumbbell Deadlift	3x6 reps	rest: 75s
Dumbbell Lunge	3x6 reps	rest: 75s
Weighted Crunch	3x15 reps	rest: 20s
Weight Plate Rotation	3x20 reps	rest: 20s