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This is a 5-day, intermediate, QuickFit Program. The routine can be used in a variety of ways.
For example, try it throughout the day if you're sitting too much, or use it as a warm-up prior to strength lifting. Finally, you can complete the program three times a week to improve your general fitness and your work capacity. If you're just starting out, or you have been away from exercise for a while, the program will suit you well. Have fun with it.
All three sessions are about 12-minutes in length. Each session offers only bodyweight exercises that target the full body. The workout sessions can contain anywhere from 8-11 exercises and all are interval-based. The three sessions offer supersets. There are also two short running sessions on the off days.
Stay Strong Together,
MICHAEL WOOD, CSCS
Jefit
Bodyweight Rear Lunge
|
1x0 reps • 35s |
rest: 20s
|
Running
|
1x0 reps • 900s |
rest: 60s
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Bodyweight Walking Lunge
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1x0 reps • 30s |
rest: 20s
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Running
|
1x0 reps • 1200s |
rest: 60s
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Downward Facing Dog
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3x0 reps • 30s |
rest: 15s
|