Minimal Equipment Workout
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
1 Set x 10 Reps
Bodyweight Rear Lunge
1 Set x 6 Reps
Push-Up
1 Set x 10 Reps
Air Bike
1 Set x 15 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Push-Up to Side Plank
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Mountain Climber
3 Sets
Forearm Plank with Hip Abduction
3 Sets
Kettlebell Thruster
3 Sets x 12,10,8 Reps
Jump Squat
1 Set x 6 Reps
Day 2
Workout 2
Est. 43 min
13 exercises
Jump Rope
3 Sets
World's Greatest Stretch
1 Set
Bodyweight Walking Lunge
1 Set
Push-Up (Wide Hand)
1 Set
Jump Rope
3 Sets
Box Jump Multiple Response
2 Sets x 5 Reps
Machine Inverted Row
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Dumbbell One-Arm Incline Lateral Raise
3 Sets x 8 Reps
Dumbbell Hammer Shoulder Press
3 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 12,10,8,12 Reps
Weighted Bench Dip
4 Sets x 12,10,8,12 Reps
Jump Rope
3 Sets
Day 3
Workout 3
Est. 15 min
14 exercises
90/90 Hamstring Stretch
1 Set
Scorpion
1 Set
Glute Kickback
1 Set
Downward Facing Dog
1 Set
Prisoner Squat
1 Set
Mountain Climber
1 Set
Dumbbell Plie Squat
3 Sets x 12,10,8 Reps
Dumbbell Bent-Over Row
3 Sets x 12,10,8 Reps
Dumbbell Deep Push-Up
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Jump Squat
3 Sets x 8,6,4 Reps
