Dumbbell Interval Plus
Cutting
Intermediate
None
Plan Details
The Dumbbell Interval Plus routine by JefitTeam is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
This is a well-designed intermediate workout interval plan that features 3 different exercise routines plus three cardio sessions. Look for the bonus workout at the end of the week (day 7). Each interval-based session should be repeated - 3x/wk. - over the course of a 4-week period. Give it a try if you’re new to JeFit or even if you’ve been using the app for a while now. All workout sessions begin with a bodyweight warm-up followed by 6 exercises that are paired together forming compound sets. These are done back-to-back w/o rest before moving to the next set of exercises. Each subsequent session is a bit more challenging in terms of volume of work performed (sets x reps x load). Each subsequent workout is typically a few minutes longer than the previous one. Workouts include 11 different exercises and are about 20-minutes long. Stay Strong Together, MICHAEL WOOD, CSCS JeFit
Routine detail
Day 1
Workout 1
Est. 17 min
11 exercises
Bench Hip Thrust
1 Set
Cobra
1 Set
Mountain Climber
1 Set
Air Bike
1 Set
Prisoner Squat
1 Set
Dumbbell Reverse Lunge
2 Sets
Push-Up
2 Sets
Dumbbell Incline Row (Reverse Grip)
2 Sets
Dumbbell Seated Alternating Shoulder Press
2 Sets
Dumbbell Alternating Bicep Curl
2 Sets
Single-Leg Bench Dip
2 Sets
Day 2
Cardio Session
Est. 12 min
2 exercises
Walking
1 Set
Treadmill Running
1 Set
Day 3
Workout 3
Est. 18 min
11 exercises
Bench Hip Thrust
1 Set
Alternating Arm Cobra
1 Set
Mountain Climber
1 Set
Prisoner Squat
1 Set
Air Bike
1 Set
Dumbbell Lunge
2 Sets
Dumbbell Deep Push-Up
2 Sets
Dumbbell One-Arm Row
2 Sets
Dumbbell Shoulder Press
2 Sets
Dumbbell Concentration Curl on Stability Ball
2 Sets
Bench Dip
2 Sets
Day 4
Cardio Session
Est. 17 min
2 exercises
Indoor Cycling
1 Set
Rowing
1 Set
Day 5
Workout 5
Est. 16 min
11 exercises
Bench Hip Thrust
1 Set
Cobra
1 Set
Mountain Climber
1 Set
Air Bike
1 Set
Prisoner Squat
2 Sets
Dumbbell Reverse Lunge
2 Sets
Push-Up
2 Sets
Dumbbell Incline Bench Row
2 Sets
Dumbbell Seated Shoulder Press
2 Sets
Dumbbell Concentration Curl on Stability Ball
2 Sets
Single-Leg Bench Dip
2 Sets
Day 6
Cardio Session
Est. 11 min
1 exercise
Rowing
1 Set
Day 7
Yoga (do this on your own)
Est. 31 min
1 exercise
Yoga
1 Set
