Minimal Equipment Workout - JEFIT

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Minimal Equipment Workout - JEFIT

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Minimal Equipment Workout

AUDIO TIP

General

Beginner

Dumbbell

Plan Details

The Minimal Equipment Workout routine by JefitTeam is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.

This 3-day minimal equipment routine was designed for beginner/intermediate level exercisers who like to work out either at home or the gym. All you need is your bodyweight, a pair of dumbbells, a single weight plate, and a kettlebell. If you don't have access to the last item mentioned - use a dumbbell instead. *Exercise Synopsis* Session 1: Includes 12 exercises, 50-minute session, begin with a bodyweight warm-up and transition to a full body workout using a kettlebell, dumbbell and weight plate. Session 2: Contains 13 exercises, 68-minute session, you'll need a jump rope, bench, and dumbbells. Session 3: Offers 14 exercises, 43-minute session, and you get to perform bodyweight and dumbbell exercises. Stay Strong, MICHAEL WOOD, CSCS Jefit Team

Routine detail

Day 1

Workout 1

Est. 25 min

12 exercises

Prisoner Squat Demonstration

Prisoner Squat

1 Set x 10 Reps

Bodyweight Rear Lunge Demonstration

Bodyweight Rear Lunge

1 Set x 6 Reps

Push-Up Demonstration

Push-Up

1 Set x 10 Reps

Air Bike Demonstration

Air Bike

1 Set x 15 Reps

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

3 Sets x 8 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 8 Reps

Push-Up to Side Plank Demonstration

Push-Up to Side Plank

3 Sets x 8 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

3 Sets x 8 Reps

Mountain Climber Demonstration

Mountain Climber

3 Sets

Forearm Plank with Hip Abduction Demonstration

Forearm Plank with Hip Abduction

3 Sets

Kettlebell Thruster Demonstration

Kettlebell Thruster

3 Sets x 12,10,8 Reps

Jump Squat Demonstration

Jump Squat

1 Set x 6 Reps

Day 2

Workout 2

Est. 43 min

13 exercises

Jump Rope Demonstration

Jump Rope

3 Sets

World's Greatest Stretch Demonstration

World's Greatest Stretch

1 Set

Bodyweight Walking Lunge Demonstration

Bodyweight Walking Lunge

1 Set

Push-Up (Wide Hand) Demonstration

Push-Up (Wide Hand)

1 Set

Jump Rope Demonstration

Jump Rope

3 Sets

Box Jump Multiple Response Demonstration

Box Jump Multiple Response

2 Sets x 5 Reps

Machine Inverted Row (Feet Elevated) Demonstration

Machine Inverted Row (Feet Elevated)

3 Sets x 8 Reps

Push-Up (Close Hand) Demonstration

Push-Up (Close Hand)

3 Sets x 8 Reps

Dumbbell One-Arm Incline Lateral Raise Demonstration

Dumbbell One-Arm Incline Lateral Raise

3 Sets x 8 Reps

Dumbbell Hammer Shoulder Press Demonstration

Dumbbell Hammer Shoulder Press

3 Sets x 10 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 12,10,8,12 Reps

Weighted Bench Dip Demonstration

Weighted Bench Dip

4 Sets x 12,10,8,12 Reps

Jump Rope Demonstration

Jump Rope

3 Sets

Day 3

Workout 3

Est. 15 min

14 exercises

90/90 Hamstring Stretch Demonstration

90/90 Hamstring Stretch

1 Set

Scorpion Demonstration

Scorpion

1 Set

Glute Kickback (Kneeling) Demonstration

Glute Kickback (Kneeling)

1 Set

Downward Facing Dog Demonstration

Downward Facing Dog

1 Set

Prisoner Squat Demonstration

Prisoner Squat

1 Set

Mountain Climber Demonstration

Mountain Climber

1 Set

Dumbbell Plie Squat Demonstration

Dumbbell Plie Squat

3 Sets x 12,10,8 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

3 Sets x 12,10,8 Reps

Dumbbell Deep Push-Up Demonstration

Dumbbell Deep Push-Up

3 Sets x 10 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 8 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

3 Sets x 12 Reps

Jump Squat Demonstration

Jump Squat

3 Sets x 8,6,4 Reps