Advanced Bodyweight 6 Routine
General
Advanced
Body
Plan Details
The Advanced Bodyweight 6 Routine routine by JefitTeam is a 12 day workout plan. It is an advanced level plan to achieve general fitness goals.
The goal of this advanced program is to complete the bodyweight routine 3x/week over a 4-week period of time. Perform each session after 1-2 days of rest from the previous training session. Each session includes 6 bodyweight exercises. Each of the three sessions should take about 30-minutes to complete, depending on fitness level. The first two sessions are designed to keep your heart elevated. For the best insight, wear a heart rate monitor or check your smartwatch following each session. Record your heart rate, over time that number should decrease somewhat. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Week 1: Workout 1
Est. 31 min
6 exercises
Plank
1 Set
Jackknife Sit-Up
3 Sets x 8 Reps
Mountain Climber
3 Sets x 12 Reps
Push-Up (Close Hand)
3 Sets x 10 Reps
Bodyweight Walking Lunge
3 Sets x 12 Reps
Jump Squat
2 Sets x 8 Reps
Day 2
Week 1: Workout 2
Est. 29 min
7 exercises
Machine Inverted Row
2 Sets x 8 Reps
Crunch
2 Sets x 10 Reps
Alternating Heel Touch
2 Sets x 10 Reps
Mountain Climber
2 Sets x 15 Reps
Reverse Hyper (Flat Bench)
2 Sets x 10 Reps
Plyo Push-Up
2 Sets x 10 Reps
Reverse Lunge Crossover
2 Sets x 6 Reps
Day 3
Week 1: Workout 3
Est. 29 min
6 exercises
Prisoner Squat
2 Sets x 10 Reps
Single-Leg Glute Bridge
2 Sets x 8 Reps
Handstand Push-Up
2 Sets x 6 Reps
Bodyweight Rear Lunge
3 Sets x 8 Reps
Air Bike
3 Sets x 15 Reps
Push-Up
2 Sets x 12 Reps
Day 4
Week 2: Workout 4
Est. 31 min
6 exercises
Plank
1 Set
Jackknife Sit-Up
3 Sets x 9 Reps
Mountain Climber
3 Sets x 12 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Bodyweight Walking Lunge
3 Sets x 12 Reps
Jump Squat
2 Sets x 8 Reps
Day 5
Week 2: Workout 5
Est. 31 min
7 exercises
Machine Inverted Row
2 Sets x 10 Reps
Crunch
2 Sets x 15 Reps
Alternating Heel Touch
2 Sets x 15 Reps
Mountain Climber
2 Sets x 20 Reps
Reverse Hyper (Flat Bench)
2 Sets x 12 Reps
Plyo Push-Up
2 Sets x 10 Reps
Reverse Lunge Crossover
2 Sets x 8 Reps
Day 6
Week 2: Workout 6
Est. 30 min
6 exercises
Prisoner Squat
2 Sets x 12 Reps
Single-Leg Glute Bridge
2 Sets x 10 Reps
Handstand Push-Up
2 Sets x 8 Reps
Bodyweight Rear Lunge
3 Sets x 8 Reps
Air Bike
3 Sets x 18 Reps
Push-Up
2 Sets x 12 Reps
Day 7
Week 3: Workout 7
Est. 31 min
6 exercises
Plank
1 Set
Jackknife Sit-Up
3 Sets x 10 Reps
Mountain Climber
3 Sets x 12 Reps
Push-Up (Close Hand)
3 Sets x 10 Reps
Bodyweight Walking Lunge
3 Sets x 12 Reps
Jump Squat
2 Sets x 8 Reps
Day 8
Week 3: Workout 8
Est. 31 min
7 exercises
Machine Inverted Row
2 Sets x 12 Reps
Crunch
2 Sets x 12 Reps
Alternating Heel Touch
2 Sets x 12 Reps
Mountain Climber
2 Sets x 18 Reps
Reverse Hyper (Flat Bench)
2 Sets x 12 Reps
Plyo Push-Up
2 Sets x 10 Reps
Reverse Lunge Crossover
2 Sets x 8 Reps
Day 9
Week 3: Workout 9
Est. 32 min
6 exercises
Prisoner Squat
2 Sets x 12 Reps
Single-Leg Glute Bridge
2 Sets x 12 Reps
Handstand Push-Up
2 Sets x 10 Reps
Bodyweight Rear Lunge
3 Sets x 10 Reps
Air Bike
3 Sets x 20 Reps
Push-Up
2 Sets x 15 Reps
Day 10
Week 4: Workout 10
Est. 32 min
6 exercises
Plank
1 Set
Jackknife Sit-Up
3 Sets x 12 Reps
Mountain Climber
3 Sets x 15 Reps
Push-Up (Close Hand)
3 Sets x 12 Reps
Bodyweight Walking Lunge
3 Sets x 12 Reps
Jump Squat
2 Sets x 10 Reps
Day 11
Week 4: Workout 11
Est. 35 min
7 exercises
Machine Inverted Row
3 Sets x 10 Reps
Crunch
2 Sets x 15 Reps
Alternating Heel Touch
2 Sets x 15 Reps
Mountain Climber
2 Sets x 20 Reps
Reverse Hyper (Flat Bench)
2 Sets x 12 Reps
Plyo Push-Up
3 Sets x 10 Reps
Reverse Lunge Crossover
2 Sets x 10 Reps
Day 12
Week 4: Workout 12
Est. 33 min
6 exercises
Prisoner Squat
2 Sets x 12 Reps
Single-Leg Glute Bridge
2 Sets x 12 Reps
Handstand Push-Up
2 Sets x 8 Reps
Bodyweight Rear Lunge
3 Sets x 10 Reps
Air Bike
3 Sets x 20 Reps
Push-Up
3 Sets x 15 Reps
