Beginner Strength & Conditioning Program
General
Beginner
Machine strength
Plan Details
The Beginner Strength & Conditioning Program routine by JefitTeam is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a 5-day strength and conditioning plan for beginners. It offers 3 days of strength with light cardio as a warm-up plus 2 additional days of cardio and core training. Workout 1: Strength (8 exercises, plus 10-min. cardio warm-up and stretch = 38-min. session). Workout 2: Cardio & Core (Row/Treadmill plus 3 core exercises = 40-min. session). Workout 3: Strength (5-min cardio warm-up and 7 exercises plus stretch = 30-min. session). Workout 4: Cardio & Core (elliptical machine and 3 core exercises = 29-min. session). Workout 5: Strength (12 min cardio warm-up, 7 exercise and yoga pose = 37-min. session). Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Tue
Workout 2: Cardio & Core
Est. 55 min
7 exercises
Rowing
1 Set
Barbell Ab Rollout (Kneeling)
2 Sets x 8 Reps
Bird Dog
2 Sets x 8 Reps
Frog Sit-Up
2 Sets x 15 Reps
Walking
1 Set
Treadmill Running
1 Set
Walking
1 Set
Wed
Workout 3: Strength
Est. 58 min
9 exercises
Jump Rope
1 Set
Hack Squat (Reverse Position)
3 Sets x 8 Reps
Hack Calf Raise
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Cable Tricep Extension
3 Sets x 8 Reps
Scorpion
1 Set
Thu
Workout 4: Cardio & Core
Est. 39 min
5 exercises
Elliptical Training
1 Set
Bench Crunch
3 Sets x 12 Reps
Roman Chair Rotational Knee Raise
2 Sets x 8 Reps
Plank
1 Set
Elliptical Training
1 Set
Fri
Workout 5: Strength
Est. 63 min
9 exercises
Step Machine
1 Set
Dumbbell Bench Squat
3 Sets x 8 Reps
Bodyweight Rear Lunge
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Extended Arm Child Pose
1 Set
Fri
Workout 1: Strength
Est. 72 min
10 exercises
Indoor Cycling
1 Set
Machine Leg Press
3 Sets x 12,10,8 Reps
Machine Leg Extension
3 Sets x 12,10,8 Reps
Machine Leg Curl (Prone)
3 Sets x 12,10,8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12,10,8 Reps
Machine Bench Press
3 Sets x 12,10,8 Reps
Smith Machine Shoulder Press
3 Sets x 10,8,8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10,8,8 Reps
Machine Assisted Dip
3 Sets x 8,6,6 Reps
World's Greatest Stretch
1 Set
