Bodyweight Home Exercise & Yoga Plan

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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 unique, beginner, bodyweight exercise plan with an added yoga session. The first two sessions of the week offers bodyweight exercises only, no equipment or props are needed. The third day is a short, yoga flow. Great even if you have never tried yoga! Yoga is ideal for reducing stress, improving flexibility and getting back that diminished mobility.

The great news with all three of these workouts? They are short and sweet, only 15-minutes each. NO excuse not to do it three times a week for the next month.

Day 1: Offers 13 bodyweight workout. Full body session. Workout length = 15-minutes.

Day 2: Includes 10 exercises - a few supersets (i.e. back-to-back session with minimal rest). Workout time = 16-minutes.

Day 3: This is a 15-minute easy-to-do yoga session. Includes 13 movements. Namaste.

(Good luck & get after it ...especially Audrey & Sarah).

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Monday
Wednesday
Friday

Workout 1 13 exercises, 13 mins

Bodyweight Walking Lunge	1x0 reps • 30s	rest: 30s
Side Bridge	1x8 reps • 30s	rest: 20s
Air Bike	1x0 reps • 30s	rest: 20s
Push-Up	1x0 reps • 35s	rest: 30s
Mountain Climber	1x0 reps • 25s	rest: 30s
Forearm Plank with Hip Abduction	1x8 reps • 35s	rest: 20s
Bodyweight Walking Lunge	1x0 reps • 35s	rest: 30s
Side Bridge	1x8 reps • 35s	rest: 20s
Air Bike	1x0 reps • 30s	rest: 25s
Push-Up	1x0 reps • 35s	rest: 25s
Mountain Climber	1x0 reps • 30s	rest: 25s
Forearm Plank with Hip Abduction	1x8 reps • 35s	rest: 20s
Extended Arm Child Pose	1x8 reps • 60s	rest: 10s

Workout 2 10 exercises, 13 mins

Alternating Heel Touch	1x0 reps • 35s	rest: 20s
Glute Kickback	1x0 reps • 35s	rest: 20s
Mountain Climber	2x0 reps • 25s	rest: 10s
Cobra	2x8 reps • 35s	rest: 30s
Push-Up	2x0 reps • 30s	rest: 20s
Side Jacknife	2x0 reps • 30s	rest: 20s
Bodyweight Wall Squat	1x0 reps • 45s	rest: 30s
Bodyweight Calf Raise	1x0 reps • 35s	rest: 20s
Glute Stretch	1x0 reps • 30s	rest: 20s
Cat Stretch	1x8 reps • 30s	rest: 10s

Workout 3: Yoga 13 exercises, 13 mins

Child's Pose	1x8 reps • 60s	rest: 20s
Iron Cross Stretch	1x0 reps • 30s	rest: 15s
Cobra	1x8 reps • 30s	rest: 15s
Downward Facing Dog	1x0 reps • 30s	rest: 20s
Superman	1x8 reps • 25s	rest: 15s
Plank	1x8 reps • 35s	rest: 20s
Alternating Leg Bridge	1x0 reps • 35s	rest: 35s
Warrior Pose	1x0 reps • 30s	rest: 15s
Warrior 2 Pose	1x0 reps • 30s	rest: 20s
Downward Facing Dog	1x0 reps • 30s	rest: 20s
Bird Dog	1x0 reps • 35s	rest: 20s
Bow Pose	1x8 reps • 30s	rest: 15s
Child's Pose	1x8 reps • 75s	rest: 10s