Minimal Equipment Workout

DOWNLOADS/VIEWS: 17/5379

RATING: 90 (FROM 1 JEFIT MEMBERS)

3 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

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

Day 1
Day 2
Day 3

Workout 1 12 exercises, 24 mins

Prisoner Squat	1x10 reps	rest: 30s
Bodyweight Rear Lunge	1x6 reps	rest: 30s
Push-Up	1x10 reps	rest: 30s
Air Bike	1x15 reps	rest: 30s
Kettlebell Goblet Squat	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Push-Up to Side Plank	3x8 reps	rest: 60s
Weight Plate Russian Twist	3x8 reps	rest: 60s
Mountain Climber	3x0 reps • 30s	rest: 20s
Forearm Plank with Hip Abduction	3x0 reps • 30s	rest: 20s
Kettlebell Thruster	3x12,10,8 reps	rest: 60s
Jump Squat	1x6 reps	rest: 30s

Workout 2 13 exercises, 43 mins

Jump Rope	3x0 reps • 120s	rest: 20s
World's Greatest Stretch	1x0 reps • 40s	rest: 20s
Bodyweight Walking Lunge	1x0 reps • 30s	rest: 20s
Push-Up (Wide Hand)	1x0 reps • 30s	rest: 20s
Jump Rope	3x0 reps • 120s	rest: 20s
Box Jump Multiple Response	2x5 reps	rest: 60s
Machine Inverted Row	3x8 reps	rest: 75s
Push-Up (Close Hand)	3x8 reps	rest: 75s
Dumbbell One-Arm Incline Lateral Raise	3x8 reps	rest: 30s
Dumbbell Hammer Shoulder Press	3x10 reps	rest: 60s
Dumbbell Concentration Curl	4x12,10,8,12 reps	rest: 20s
Weighted Bench Dip	4x12,10,8,12 reps	rest: 20s
Jump Rope	3x0 reps • 120s	rest: 20s

Workout 3 14 exercises, 14 mins

90/90 Hamstring Stretch	1x0 reps • 30s	rest: 20s
Scorpion	1x0 reps • 30s	rest: 20s
Glute Kickback	1x0 reps • 30s	rest: 20s
Downward Facing Dog	1x0 reps • 30s	rest: 20s
Prisoner Squat	1x0 reps • 20s	rest: 20s
Mountain Climber	1x0 reps • 30s	rest: 20s
Dumbbell Plie Squat	3x12,10,8 reps	rest: 20s
Dumbbell Bent-Over Row	3x12,10,8 reps	rest: 20s
Dumbbell Deep Push-Up	3x10 reps	rest: 20s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 20s
Dumbbell Lateral Raise	3x8 reps	rest: 20s
Dumbbell Tricep Extension	3x8 reps	rest: 20s
Dumbbell Bicep Curl	3x12 reps	rest: 15s
Jump Squat	2x8,6,4 reps	rest: 18s