Spring Forward Routine
General
Beginner
None
Plan Details
The Spring Forward Routine routine by JefitTeam is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
This Jefit home, "Spring Forward" routine is designed to help all of users adjust to daylight saving time by boosting morning energy. This is a 7-day routine, about 15-25-minutes per training session. Day 1 - Bodyweight Circuit Day 2 - Dumbbell Session Day 3 - Light Cardio Day 4 - Mobility & Stretching Day 5 - Bodyweight Strength/Cardio Day 6 - Light Cardio & Bodyweight Exercises Day 7 - Rest Day (outdoor walk) Discipline Drives Greatness, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Day 1: Bodyweight Circuit
Est. 28 min
8 exercises
Bird Dog
2 Sets x 8 Reps
Inchworm
2 Sets x 8 Reps
Push-Up
2 Sets x 8 Reps
Ab Roll
2 Sets x 8 Reps
Air Bike
2 Sets x 8 Reps
Side Plank Hip Abduction
2 Sets x 8 Reps
Extended Arm Child Pose
2 Sets
Bridge
2 Sets
Tue
Day 2: Dumbbell Session
Est. 32 min
8 exercises
Dumbbell Squat
2 Sets x 8 Reps
Dumbbell Bulgarian Split Squat
2 Sets x 8 Reps
Dumbbell Bent-Over Row
2 Sets x 8 Reps
Dumbbell 3 Way Shoulder Raise
2 Sets x 8 Reps
Dumbbell Arnold Press
2 Sets x 8 Reps
Dumbbell Incline Fly (Stability Ball)
2 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 8 Reps
Dumbbell Lunge Tricep Extension
2 Sets x 8 Reps
Wed
Light Cardio Day
Est. 20 min
2 exercises
Indoor Cycling
1 Set
Extended Arm Child Pose
1 Set
Thu
Mobility and Stretching Day
Est. 13 min
6 exercises
Kneeling Forearm Stretch
1 Set
Kneeling Hip Flexor
1 Set
Kneeling Thoracic Mobility
1 Set x 8 Reps
Supine Knee Raise
1 Set x 8 Reps
Supine Heel Touches
1 Set x 8 Reps
Thoracic Spine Extension (Foam Roller)
1 Set
Fri
Bodyweight Strength/Cardio
Est. 23 min
8 exercises
Passive Opening Twist
1 Set
Plank with Alternating Knee Drive
1 Set x 12 Reps
Plank with Shoulder Taps
1 Set
Mountain Climber
1 Set x 20 Reps
Carioca
1 Set x 20 Reps
Walking High Knees
1 Set x 10 Reps
Warrior High Lunge
1 Set
World's Greatest Stretch
1 Set
Sat
Light Cardio & Bodyweight Exercises
Est. 30 min
6 exercises
Walking
1 Set
Jump Rope
1 Set
Jumping Jacks
1 Set x 20 Reps
Burpee
1 Set x 7 Reps
Jump Rope
1 Set
World's Greatest Stretch
1 Set
Sun
Rest Day (outdoor walk)
Est. 0 min
0 exercises
This day is empty
