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Apr 27th 2018

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Athlean X - Home Edition Weeks 1-4

DOWNLOADS/VIEWS: 336/65479

RATING: 69 (FROM 186 JEFIT MEMBERS)

4 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Week 1 STRENGTH TRAINING WORKOUT I - Upper Body Push 6 exercises, 37 mins

	2x10 reps	rest: 60s
	3x10 reps	rest: 60s
	3x12 reps	rest: 60s
	3x12 reps	rest: 60s
	4x12 reps	rest: 30s
Cable External Rotation	3x15 reps	rest: 60s

Week 1 Conditioning Workout 1 4 exercises, 6 mins

		0x0 reps	rest: 5s
		0x0 reps	rest: 5s
		0x0 reps	rest: 5s
		0x0 reps	rest: 5s

Week 1 STRENGTH TRAINING WORKOUT II - Lower body / Core 6 exercises, 33 mins

Dumbbell Squat	4x12 reps	rest: 60s
	3x12 reps	rest: 60s
	3x12 reps	rest: 60s
	4x12 reps	rest: 30s
	2x reps	rest: 30s
	2x reps	rest: 30s

Week 1 Conditioning Workout 2 1 exercises, 21 mins

Running

0x0 reps

rest: 20s

Week 1 STRENGTH TRAINING WORKOUT III - Upper Body Pull / Core 5 exercises, 32 mins

Machine Inverted Row	4x12 reps	rest: 60s
	3x12 reps	rest: 60s
	3x12 reps	rest: 60s
Dumbbell Hammer Curl	3x12 reps	rest: 60s
	4x reps	rest: 30s

Week 2 STRENGTH TRAINING WORKOUT I - Upper Body Push 5 exercises, 35 mins

	3x20 reps	rest: 60s
	4x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
	3x12 reps	rest: 60s
	3x12 reps	rest: 60s

Week 2 Conditioning Workout 1 6 exercises, 19 mins

	1x reps	rest: 30s
Boxing	0x0 reps	rest: 3s
	1x reps	rest: 30s
Boxing	0x0 reps	rest: 3s
	1x reps	rest: 30s
Boxing	0x0 reps	rest: 3s

Week 2 STRENGTH TRAINING WORKOUT II - Lower Body / Core 5 exercises, 31 mins

		3x12 reps	rest: 60s
		3x12 reps	rest: 60s
		4x15 reps	rest: 60s
		3x15 reps	rest: 60s
		3x reps	rest: 30s

Week 2 Conditioning Workout 2 4 exercises, 6 mins

		0x0 reps	rest: 4s
		0x0 reps	rest: 3s
		0x0 reps	rest: 2s
		0x0 reps	rest: 4s

Week 2 STRENGTH TRAINING WORKOUT III - Upper Body Pull / Core 5 exercises, 34 mins

Pull-Up	4x reps	rest: 60s
	3x12 reps	rest: 60s
	4x12 reps	rest: 60s
Cable Reverse Curl	3x30 reps	rest: 60s
	3x reps	rest: 30s

Week 3 STRENGTH TRAINING WORKOUT I - Upper Body Push 5 exercises, 38 mins

	3x36 reps	rest: 60s
	4x12 reps	rest: 60s
	3x12 reps	rest: 60s
	3x10 reps	rest: 60s
Cable External Rotation	3x15 reps	rest: 60s

Week 3 Conditioning Workout 1 4 exercises, 6 mins

		0x0 reps	rest: 5s
		0x0 reps	rest: 5s
		0x0 reps	rest: 5s
		0x0 reps	rest: 5s

Week 3 STRENGTH TRAINING WORKOUT II - Lower body / Core 5 exercises, 27 mins

		3x7 reps	rest: 60s
		3x8 reps	rest: 60s
		3x12 reps	rest: 60s
		3x15 reps	rest: 60s
		3x reps	rest: 30s

Week 3 Conditioning Workout 2 4 exercises, 6 mins

		0x0 reps	rest: 5s
		0x0 reps	rest: 5s
		0x0 reps	rest: 5s
		0x0 reps	rest: 5s

Week 3 STRENGTH TRAINING WORKOUT III - Upper Body Pull / Core 5 exercises, 32 mins

Pull-Up	3x reps	rest: 60s
	3x12 reps	rest: 60s
	4x12 reps	rest: 60s
Dumbbell Incline Curl	4x12 reps	rest: 60s
	3x reps	rest: 30s

Week 4 STRENGTH TRAINING WORKOUT I - Athlean Challenge I 1 exercises, 1 min

0x0 reps

rest: 17s

Week 4 STRENGTH TRAINING WORKOUT II - Core I 5 exercises, 19 mins

	2x12 reps	rest: 30s
	2x15 reps	rest: 30s
	2x12 reps	rest: 30s
Jackknife Sit-Up	2x15 reps	rest: 30s
	2x10 reps	rest: 30s

Week 4 Conditioning Workout 6 exercises, 19 mins

Jump Rope	0x0 reps	rest: 5s
	0x0 reps	rest: 5s
	0x0 reps	rest: 5s
	0x0 reps	rest: 5s
	0x0 reps	rest: 5s
Jump Rope	0x0 reps	rest: 5s

Week 4 STRENGTH TRAINING WORKOUT II - Core II 3 exercises, 17 mins

		3x30 reps	rest: 30s
		2x30 reps	rest: 30s
		2x15 reps	rest: 30s

Week 4 STRENGTH TRAINING WORKOUT III - ATHLEAN CHALLENGE RETEST 1 exercises, 1 min

0x0 reps

rest: 17s

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