Bodyweight 5 Routine
General
Intermediate
None
Plan Details
The Bodyweight 5 Routine routine by JefitTeam is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
The goal of this program is to complete the bodyweight routine 3x/week over a 4-week period of time. Perform each session after 1-2 days of rest from the previous training session. All sessions includes 5 bodyweight exercises. Each of the three sessions should take about 30-minutes to complete, depending on your fitness level. As we developed this plan, we tried to add two exercises each for the upper/lower body and a fifth exercise focused on the core. There are some exercise designed to be performed back-to-back as supersets. Each session also starts with a short bout of cardio to warm-up the body. What's the great thing about this type of bodyweight program? It can be done anywhere :) Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1
Est. 32 min
6 exercises
Jump Rope
1 Set
Plank with Shoulder Taps
3 Sets x 12 Reps
Mountain Climber
3 Sets x 20,15,12 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Bodyweight Walking Lunge
3 Sets x 12 Reps
Jump Squat
2 Sets x 8,6 Reps
Day 2
Workout 2
Est. 33 min
6 exercises
Running
1 Set
Burpee
3 Sets x 5 Reps
Alternating Heel Touch
3 Sets x 20 Reps
Mountain Climber
2 Sets x 15,12 Reps
Reverse Hyper (Flat Bench)
3 Sets x 10 Reps
Plyo Push-Up
3 Sets x 8 Reps
Day 3
Workout 3
Est. 29 min
6 exercises
Jumping Jacks
1 Set x 25 Reps
Push-Up
3 Sets x 8,10,12 Reps
Prisoner Squat
3 Sets x 8,10,12 Reps
Bodyweight Rear Lunge
3 Sets x 10,10,8 Reps
Air Bike
3 Sets x 25,20,15 Reps
Bird Dog Elbow to Knee
3 Sets x 8 Reps
