Jefit Weekly Combo Routine
General
Beginner
Body
Plan Details
The Jefit Weekly Combo Routine routine by JefitTeam is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a quick, efficient, beginner weekly exercise program that offers a little bit of everything. From a band superset routine to daily mobility session that I like to use. There is also a good gym routine and finally some core & leg exercises mixed into this weekly flow making up part of the series. Whenever you see exercises that are repeated back-to-back, simply perform the movement on one side of the body and switch to work the other side. The first three movements are designed to improve thoracic mobility. Improving mobility will help you with your lifts in the gym as well as all activities. The session is designed as an interval session. Perform as many repetitions as you can in the desired time. As you begin to feel more comfortable moving through the session, you can increase all the interval times, adding 5-10 seconds each week. Day 1: Exercise Band Routine Day 2: Bodyweight Legs & Core Day 3: Cable Routine (Use Exercise Bands) Day 4: Dumbbell Quick Routine (One DB Only) Day 5: No Weights / Light Cardio Stay Strong Together, MICHAEL WOOD, CSCS JeFit
Routine detail
Day 1
Workout 1: Exercise Band Workout
Est. 16 min
10 exercises
Band Good Morning
1 Set
Band Squat
2 Sets
Band Calf Raise
2 Sets
Band Reverse Fly
2 Sets
Band Cross-Over
2 Sets
Band Upright Row
2 Sets
Band Lateral Raise
2 Sets
Band Shoulder Press
2 Sets
Band Alternating Bicep Curl
2 Sets
Extended Arm Child Pose
1 Set
Day 2
Workout 3: Bodyweight Legs & Core
Est. 13 min
12 exercises
Bodyweight Wall Squat
1 Set
Cat Stretch
1 Set
Push-Up to Side Plank
2 Sets
Forearm Plank with Hip Abduction
2 Sets
Bridge
2 Sets
Air Bike
2 Sets
Crunch
1 Set
Frog Sit-Up
1 Set
Bodyweight Walking Lunge
1 Set
Prisoner Squat
1 Set
Reverse Crunch
1 Set
Extended Arm Child Pose
1 Set
Day 3
Workout 4: Cable Routine (Use Exercise Bands)
Est. 18 min
9 exercises
Cable Deadlift
2 Sets
Cable One-Arm Lat Pulldown
2 Sets
Cable Standing Row
2 Sets
Cable Upright Row
2 Sets
Cable Wood Chop
2 Sets
Cable Shoulder Extension
2 Sets
Cable Shoulder Extension
2 Sets
Cable Reverse Curl
2 Sets
Extended Arm Child Pose
1 Set
Day 4
Dumbbell Workout (Only One DB Needed)
Est. 12 min
10 exercises
Dumbbell Wood Chop
1 Set
Dumbbell One-Arm Pullover (Stability Ball)
1 Set
Dumbbell One-Arm Row
1 Set
Push-Up
1 Set
Mountain Climber
1 Set
Dumbbell One-Arm Bent-Over Reverse Fly
1 Set
Dumbbell Concentration Curl
1 Set
Dumbbell One-Arm Shoulder Press
1 Set
Air Bike
1 Set
Dumbbell Seated Tricep Press
1 Set
Day 5
Light Cardio
Est. 16 min
3 exercises
Walking
1 Set
Treadmill Running
1 Set
Walking
1 Set
