Bodyweight Strong 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 bodyweight plan for a beginner or novice exercise individual. Perform the routine three times weekly for 4-6 weeks before moving to a weight--based strength training plan. These are short, bodyweight sessions that should take you between 16-22 minutes per session.

Session 1: First 3 exercises are warm-up. Followed by a series of 6 exercises performed as supersets.

Session 2: Again, the first three exercises are warm-up. Followed by two sets of superset exercises but this time for 3 sets each.

Session 3: Warm-up for the first three exercises. Next, You have two tri-sets where you have three exercises to be completed one after each other with minimal rest.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Monday
Wednesday
Friday

Day 1 Session 9 exercises, 32 mins

Ab Roll	1x10 reps	rest: 60s
Bridge	1x8 reps • 35s	rest: 60s
Bird Dog	1x8 reps	rest: 60s
Push-Up	2x8,12 reps	rest: 15s
Side Bridge	2x8 reps • 35s	rest: 60s
Bodyweight Squat	2x8,12 reps	rest: 15s
Mountain Climber	2x0 reps • 30s	rest: 60s
Bench Crunch	2x12 reps	rest: 60s
Forward Step-Up	2x8 reps	rest: 60s

Day 2 Session 9 exercises, 38 mins

Jump Rope	1x0 reps • 180s	rest: 60s
Scorpion	1x8 reps	rest: 60s
World's Greatest Stretch	1x0 reps • 35s	rest: 60s
Bodyweight Rear Lunge	3x8 reps	rest: 20s
Single-Leg Push-Up	3x10,8,6 reps	rest: 60s
Air Bike	3x15 reps	rest: 20s
Bird Dog	3x8 reps	rest: 60s
Jump Rope	1x0 reps • 120s	rest: 60s
Extended Arm Child Pose	1x0 reps • 60s	rest: 60s

Day 3 Session 9 exercises, 31 mins

Ab Roll	1x0 reps • 30s	rest: 60s
Glute Kickback	1x8 reps	rest: 60s
Ab Draw Leg Slide	1x8 reps	rest: 60s
Prisoner Squat	3x8 reps	rest: 15s
Push-Up (Wide Hand)	3x8 reps	rest: 15s
Plank	3x8 reps • 30s	rest: 60s
Bodyweight Wall Squat	2x0 reps • 35s	rest: 15s
Rotational Crunch	2x12 reps	rest: 15s
Bridge	2x8 reps • 35s	rest: 60s