Full Body Interval Program

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3 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 3-day, beginner interval program ideal for losing weight and toning your entire body. The program calls for three training sessions a week. Follow the plan for 4-weeks.

Day 1: Full body session using stationary biking as the cardio component. Bike = 60-second splits - meant to be performed all-out, rest for 30-seconds and repeat x 3.

Day 2: A full body workout using jumping rope as the cardio exercise. Jump Rope = 45-second splits - meant to be performed all-out, rest for 30-seconds and repeat x 3.

Day 3: A third full body session of the week using an elliptical machine as the cardio interval every three exercises. Elliptical machine = 60-second splits - meant to be performed all-out, rest for 60-seconds and repeat x 2.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Day 1
Day 2
Day 3

Workout 1: Full Body Session (Stationary Bike) 12 exercises, 1 hr 57 mins

Dumbbell Lunge	1x0 reps • 40s	rest: 60s
Machine Inverted Row	1x0 reps • 30s	rest: 60s
Dumbbell Deep Push-Up	1x0 reps • 30s	rest: 60s
Stationary Bike	3x0 reps • 60s	rest: 30s
Air Bike	1x0 reps • 35s	rest: 60s
Reverse Hyper (Flat Bench)	1x0 reps • 30s	rest: 60s
Dumbbell Alternating Bent-Over Reverse Fly	1x0 reps • 40s	rest: 60s
Stationary Bike	3x0 reps • 60s	rest: 30s
Back Hyperextension	1x0 reps • 30s	rest: 60s
Dumbbell Seated Shoulder Press	1x0 reps • 30s	rest: 60s
Dumbbell Hammer Curl	1x0 reps • 40s	rest: 60s
Stationary Bike	3x0 reps • 60s	rest: 30s

Workout 2: Full Body Session (Jump Rope) 13 exercises, 2 hrs 28 mins

Jump Rope	3x0 reps • 45s	rest: 30s
Dumbbell Lunge	1x0 reps • 40s	rest: 60s
Machine Inverted Row	1x0 reps • 30s	rest: 60s
Dumbbell Deep Push-Up	1x0 reps • 30s	rest: 60s
Jump Rope	3x0 reps • 45s	rest: 30s
Air Bike	1x0 reps • 35s	rest: 60s
Reverse Hyper (Flat Bench)	1x0 reps • 30s	rest: 60s
Dumbbell Alternating Bent-Over Reverse Fly	1x0 reps • 40s	rest: 60s
Jump Rope	3x0 reps • 45s	rest: 30s
Back Hyperextension	1x0 reps • 30s	rest: 60s
Dumbbell Seated Shoulder Press	1x0 reps • 30s	rest: 60s
Cable Bicep Curl	1x0 reps • 40s	rest: 60s
Jump Rope	3x0 reps • 45s	rest: 30s

Workout 3: Full Body Session (Elliptical Training) 12 exercises, 2 hrs 42 mins

Dumbbell Lunge	1x0 reps • 40s	rest: 60s
Machine Inverted Row	1x0 reps • 30s	rest: 60s
Dumbbell Deep Push-Up	1x0 reps • 30s	rest: 60s
Elliptical Training	2x0 reps • 60s	rest: 45s
V-Up	1x0 reps • 30s	rest: 60s
Reverse Hyper (Flat Bench)	1x0 reps • 30s	rest: 60s
Dumbbell Alternating Bent-Over Reverse Fly	1x0 reps • 40s	rest: 60s
Elliptical Training	2x0 reps • 60s	rest: 45s
Back Hyperextension	1x0 reps • 30s	rest: 60s
Dumbbell Seated Shoulder Press	1x0 reps • 30s	rest: 60s
Dumbbell Hammer Curl	1x0 reps • 40s	rest: 60s
Elliptical Training	2x0 reps • 60s	rest: 45s