Dumbbell Interval Plus - JEFIT

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Dumbbell Interval Plus - JEFIT

Dumbbell Interval Plus banner

Dumbbell Interval Plus

AUTOPLAY

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 Demonstration

Bench Hip Thrust

1 Set

Cobra Demonstration

Cobra

1 Set

Mountain Climber Demonstration

Mountain Climber

1 Set

Air Bike Demonstration

Air Bike

1 Set

Prisoner Squat Demonstration

Prisoner Squat

1 Set

Dumbbell Reverse Lunge Demonstration

Dumbbell Reverse Lunge

2 Sets

Push-Up Demonstration

Push-Up

2 Sets

Dumbbell Incline Row (Reverse Grip) Demonstration

Dumbbell Incline Row (Reverse Grip)

2 Sets

Dumbbell Seated Alternating Shoulder Press Demonstration

Dumbbell Seated Alternating Shoulder Press

2 Sets

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

2 Sets

Single-Leg Bench Dip Demonstration

Single-Leg Bench Dip

2 Sets

Day 2

Cardio Session

Est. 12 min

2 exercises

Walking Demonstration

Walking

1 Set

Treadmill Running Demonstration

Treadmill Running

1 Set

Day 3

Workout 3

Est. 18 min

11 exercises

Bench Hip Thrust Demonstration

Bench Hip Thrust

1 Set

Alternating Arm Cobra Demonstration

Alternating Arm Cobra

1 Set

Mountain Climber Demonstration

Mountain Climber

1 Set

Prisoner Squat Demonstration

Prisoner Squat

1 Set

Air Bike Demonstration

Air Bike

1 Set

Dumbbell Lunge Demonstration

Dumbbell Lunge

2 Sets

Dumbbell Deep Push-Up Demonstration

Dumbbell Deep Push-Up

2 Sets

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

2 Sets

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

2 Sets

Dumbbell Concentration Curl on Stability Ball Demonstration

Dumbbell Concentration Curl on Stability Ball

2 Sets

Bench Dip Demonstration

Bench Dip

2 Sets

Day 4

Cardio Session

Est. 17 min

2 exercises

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Rowing Demonstration

Rowing

1 Set

Day 5

Workout 5

Est. 16 min

11 exercises

Bench Hip Thrust Demonstration

Bench Hip Thrust

1 Set

Cobra Demonstration

Cobra

1 Set

Mountain Climber Demonstration

Mountain Climber

1 Set

Air Bike Demonstration

Air Bike

1 Set

Prisoner Squat Demonstration

Prisoner Squat

2 Sets

Dumbbell Reverse Lunge Demonstration

Dumbbell Reverse Lunge

2 Sets

Push-Up Demonstration

Push-Up

2 Sets

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

2 Sets

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

2 Sets

Dumbbell Concentration Curl on Stability Ball Demonstration

Dumbbell Concentration Curl on Stability Ball

2 Sets

Single-Leg Bench Dip Demonstration

Single-Leg Bench Dip

2 Sets

Day 6

Cardio Session

Est. 11 min

1 exercise

Rowing Demonstration

Rowing

1 Set

Day 7

Yoga (do this on your own)

Est. 31 min

1 exercise

Yoga Demonstration

Yoga

1 Set