Advanced Bodyweight 6 Routine****

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12 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

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

Week 1: Workout 1 6 exercises, 0 min

Plank	1x8 reps • 60s	rest: 30s
Jackknife Sit-Up	3x8 reps	rest: 30s
Mountain Climber	3x12 reps	rest: 60s
Push-Up (Close Hand)	3x10 reps	rest: 60s
Bodyweight Walking Lunge	3x12 reps	rest: 60s
Jump Squat	2x8 reps	rest: 60s

Week 1: Workout 2 7 exercises, 0 min

Machine Inverted Row	2x8 reps	rest: 60s
Crunch	2x10 reps	rest: 30s
Alternating Heel Touch	2x10 reps	rest: 30s
Mountain Climber	2x15 reps	rest: 60s
Reverse Hyper (Flat Bench)	2x10 reps	rest: 30s
Plyo Push-Up	2x10 reps	rest: 60s
Reverse Lunge Crossover	2x6 reps	rest: 60s

Week 1: Workout 3 6 exercises, 0 min

Prisoner Squat	2x10 reps	rest: 60s
Single-Leg Glute Bridge	2x8 reps	rest: 30s
Handstand Push-Up	2x6 reps	rest: 60s
Bodyweight Rear Lunge	3x8 reps	rest: 30s
Air Bike	3x15 reps	rest: 60s
Push-Up	2x12 reps	rest: 60s

Week 2: Workout 4 6 exercises, 0 min

Plank	1x8 reps • 75s	rest: 30s
Jackknife Sit-Up	3x9 reps	rest: 30s
Mountain Climber	3x12 reps	rest: 60s
Push-Up (Close Hand)	3x8 reps	rest: 60s
Bodyweight Walking Lunge	3x12 reps	rest: 60s
Jump Squat	2x8 reps	rest: 60s

Week 2: Workout 5 8 exercises, 0 min

Machine Inverted Row	2x10 reps	rest: 60s
Crunch	2x15 reps	rest: 30s
Alternating Heel Touch	2x15 reps	rest: 30s
Mountain Climber	2x20 reps	rest: 60s
Reverse Hyper (Flat Bench)	2x12 reps	rest: 30s
Plyo Push-Up	2x10 reps	rest: 60s
Reverse Lunge Crossover	2x8 reps	rest: 60s
Barbell Squat	3x8 reps • 60s	rest: 60s

Week 2: Workout 6 6 exercises, 0 min

Prisoner Squat	2x12 reps	rest: 60s
Single-Leg Glute Bridge	2x10 reps	rest: 30s
Handstand Push-Up	2x8 reps	rest: 60s
Bodyweight Rear Lunge	3x8 reps	rest: 30s
Air Bike	3x18 reps	rest: 60s
Push-Up	2x12 reps	rest: 60s

Week 3: Workout 7 6 exercises, 0 min

Plank	1x8 reps • 80s	rest: 30s
Jackknife Sit-Up	3x10 reps	rest: 30s
Mountain Climber	3x12 reps	rest: 60s
Push-Up (Close Hand)	3x10 reps	rest: 60s
Bodyweight Walking Lunge	3x12 reps	rest: 60s
Jump Squat	2x8 reps	rest: 60s

Week 3: Workout 8 7 exercises, 0 min

Machine Inverted Row	2x12 reps	rest: 60s
Crunch	2x12 reps	rest: 30s
Alternating Heel Touch	2x12 reps	rest: 30s
Mountain Climber	2x18 reps	rest: 60s
Reverse Hyper (Flat Bench)	2x12 reps	rest: 30s
Plyo Push-Up	2x10 reps	rest: 60s
Reverse Lunge Crossover	2x8 reps	rest: 60s

Week 3: Workout 9 6 exercises, 0 min

Prisoner Squat	2x12 reps	rest: 60s
Single-Leg Glute Bridge	2x12 reps	rest: 30s
Handstand Push-Up	2x10 reps	rest: 60s
Bodyweight Rear Lunge	3x10 reps	rest: 30s
Air Bike	3x20 reps	rest: 60s
Push-Up	2x15 reps	rest: 60s

Week 4: Workout 10 6 exercises, 0 min

Plank	1x8 reps • 90s	rest: 30s
Jackknife Sit-Up	3x12 reps	rest: 30s
Mountain Climber	3x15 reps	rest: 60s
Push-Up (Close Hand)	3x12 reps	rest: 60s
Bodyweight Walking Lunge	3x12 reps	rest: 60s
Jump Squat	2x10 reps	rest: 60s

Week 4: Workout 11 7 exercises, 0 min

Machine Inverted Row	3x10 reps	rest: 60s
Crunch	2x15 reps	rest: 30s
Alternating Heel Touch	2x15 reps	rest: 30s
Mountain Climber	2x20 reps	rest: 60s
Reverse Hyper (Flat Bench)	2x12 reps	rest: 30s
Plyo Push-Up	3x10 reps	rest: 60s
Reverse Lunge Crossover	2x10 reps	rest: 60s

Week 4: Workout 12 6 exercises, 0 min

Prisoner Squat	2x12 reps	rest: 60s
Single-Leg Glute Bridge	2x12 reps	rest: 30s
Handstand Push-Up	2x8 reps	rest: 60s
Bodyweight Rear Lunge	3x10 reps	rest: 30s
Air Bike	3x20 reps	rest: 60s
Push-Up	3x15 reps	rest: 60s