5-Day Autumn Strength
General
Beginner
None
Plan Details
The 5-Day Autumn Strength routine by JefitTeam is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a Jefit beginner strength training Autumn Challenge. As the seasons change, your fitness doesn’t have to slow down. Whether you’re at home or in the gym, this plan will help you stay strong. Track each session in Jefit and see your strength increase week by week! Each week you will need to complete three, full body, dumbbell strength training sessions that can be done at home or at the gym. On the "off" days you will have easy cardio sessions with added flexibility and mobility exercises. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Session 1
Est. 51 min
8 exercises
Dumbbell Bench Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Alternating Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Crunch with Hands Overhead
2 Sets x 15 Reps
Tue
Session 2
Est. 32 min
5 exercises
World's Greatest Stretch
1 Set
Jumping Jacks
1 Set x 20 Reps
Jump Rope
1 Set
Indoor Cycling
1 Set
Extended Arm Child Pose
1 Set
Wed
Session 3
Est. 50 min
8 exercises
Dumbbell Bench Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Alternating Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Air Bike
2 Sets x 20,15 Reps
Thu
Session 4
Est. 41 min
5 exercises
Kneeling Hip Flexor
1 Set
Kneeling Thoracic Mobility
1 Set x 10 Reps
Walking
1 Set
Wide Leg Stretch
1 Set
World's Greatest Stretch
1 Set
Fri
Session 5
Est. 48 min
7 exercises
Dumbbell Plie Squat
3 Sets x 10,8,6 Reps
Dumbbell Reverse Lunge
3 Sets x 10,8,6 Reps
Dumbbell Bent-Over Row
3 Sets x 10,8,6 Reps
Dumbbell Fly
3 Sets x 10,8,6 Reps
Dumbbell Alternating Shoulder Press
3 Sets x 10,8,6 Reps
Dumbbell Concentration Curl
3 Sets x 10,8,6 Reps
Dumbbell Tricep Extension
3 Sets x 10,8,6 Reps
