Home Workout Routine - JEFIT

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Home Workout Routine - JEFIT

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Home Workout Routine

General

Intermediate

Dumbbell

Plan Details

The Home Workout Routine routine by mysterious.paris is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.

I follow this routine at home with minimal equipment. This routine combine strength training (with dumbbells) and cardio. I do strength training Monday, Wednesday, Friday. Tuesday, Thursday, and Sunday, I do cardio. Saturday, I alternate between abs (with a bit of extra core work) and yoga. All the custom exercises include descriptions, in case you're not familiar with the exercise.

Routine detail

Mon

Push / Pull

Est. 52 min

8 exercises

Bench Push-Up Demonstration

Bench Push-Up

3 Sets x 15 Reps

Push-Up (Wide Hand) Demonstration

Push-Up (Wide Hand)

3 Sets x 12 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 12 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

3 Sets x 12 Reps

Dumbbell Supinated One-Arm Wrist Curl Demonstration

Dumbbell Supinated One-Arm Wrist Curl

3 Sets x 12 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

3 Sets x 12 Reps

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

3 Sets x 12 Reps

Dumbbell Seated Wrist Curl (Palms Down) Demonstration

Dumbbell Seated Wrist Curl (Palms Down)

3 Sets x 12 Reps

Wed

Shoulders / Arms

Est. 60 min

10 exercises

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

3 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 12 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 12 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

3 Sets x 12 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

3 Sets x 10 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

3 Sets x 8 Reps

Tricep Push-Up Demonstration

Tricep Push-Up

3 Sets x 8 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 12 Reps

Dumbbell Seated One-Arm Tricep Extension Demonstration

Dumbbell Seated One-Arm Tricep Extension

3 Sets x 12 Reps

Dumbbell Zottman Curl Demonstration

Dumbbell Zottman Curl

3 Sets x 12 Reps

Fri

Legs

Est. 49 min

7 exercises

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 12 Reps

Dumbbell Step-Up Demonstration

Dumbbell Step-Up

3 Sets x 12 Reps

Single-Leg Glute Bridge Demonstration

Single-Leg Glute Bridge

3 Sets x 12 Reps

Rainbows Demonstration

Rainbows

3 Sets x 12 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

3 Sets x 12 Reps

Laying Side Adduction Demonstration

Laying Side Adduction

3 Sets x 25 Reps

Prisoner Squat Demonstration

Prisoner Squat

3 Sets x 25 Reps

Sat

Abs

Est. 59 min

11 exercises

Plank Demonstration

Plank

3 Sets

Air Bike Demonstration

Air Bike

3 Sets x 12 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

3 Sets x 12 Reps

Legs In-N-Out Demonstration

Legs In-N-Out

3 Sets x 20 Reps

Scissor Kick Demonstration

Scissor Kick

3 Sets x 12 Reps

Superman Demonstration

Superman

3 Sets

Alternating Heel Touch Demonstration

Alternating Heel Touch

3 Sets x 20 Reps

Dead Bug Demonstration

Dead Bug

3 Sets x 12 Reps

Bird dog Demonstration

Bird dog

3 Sets x 12 Reps

Stability Ball Neck Flexion Demonstration

Stability Ball Neck Flexion

3 Sets

Stability Ball Neck Extension Demonstration

Stability Ball Neck Extension

3 Sets

Sat

Yoga

Est. 37 min

2 exercises

Dynamic Back Stretch Demonstration

Dynamic Back Stretch

3 Sets x 12 Reps

Yoga Demonstration

Yoga

1 Set

Sun

Aerobics

Est. 37 min

2 exercises

Dynamic Back Stretch Demonstration

Dynamic Back Stretch

3 Sets x 12 Reps

Aerobics Demonstration

Aerobics

1 Set