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Week 5 - Sam's First week!

MicaiahJackson

Jun 2nd 2019

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Week 5 - Sam's First week!

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3 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Day 1
Day 2
Day 3
Day 4

Push it!Push it!To the limit! 19 exercises, 1 hr 38 mins

	Clap Push-Up	1x5 reps	rest: 40s
	Plyo Push-Up	1x15 reps	rest: 50s
	Single-Leg Push-Up	1x15 reps	rest: 30s
	Sit-Up	5x10 reps	rest: 25s
	Stability Ball Push-Up	2x10 reps	rest: 45s
	Push-Up	2x10 reps	rest: 45s
	Janda Sit-Up	5x10 reps	rest: 30s
	Stability Ball Dip	5x10 reps	rest: 30s
	V-Up	5x10 reps	rest: 25s
	Push-Up (Close Hand)	2x10 reps	rest: 45s
	Push-Up	2x10 reps	rest: 45s
	Frog Sit-Up	2x10 reps	rest: 30s
	Stability Ball Dip	5x10 reps	rest: 40s
	Toe Touches	5x10 reps	rest: 45s
	Push-Up	3x10 reps	rest: 45s
	Push-Up (Wide Hand)	2x10 reps	rest: 45s
	Jackknife Sit-Up	3x10 reps	rest: 35s
	Weight Plate Russian Twist	5x10 reps	rest: 45s
	Stability Ball Dip	1x15 reps	rest: 60s

Leggo Sam! Leggo! 17 exercises, 1 hr 22 mins

	Prisoner Squat	5x10 reps	rest: 30s
	Bodyweight Rear Lunge	5x10 reps	rest: 30s
	Bodyweight Calf Raise	5x10 reps	rest: 15s
	Crunch	5x10 reps	rest: 25s
	Bodyweight Squat	4x10 reps	rest: 25s
	Bodyweight Lunge	4x10 reps	rest: 30s
	Bodyweight Calf Raise	4x10 reps	rest: 15s
	Tuck Crunch	4x10 reps	rest: 25s
	Prisoner Squat	3x10 reps	rest: 30s
	Bodyweight Rear Lunge	3x10 reps	rest: 30s
	Bodyweight Calf Raise	3x10 reps	rest: 10s
	Crunch with Hands Overhead	3x10 reps	rest: 23s
	Bodyweight Squat	2x10 reps	rest: 40s
	Bodyweight Lunge	2x10 reps	rest: 40s
	Bodyweight Calf Raise	2x10 reps	rest: 20s
	Cross Body Crunch	2x10 reps	rest: 25s
	Oblique Crunch	2x10 reps	rest: 25s

Jump on it! 8 exercises, 1 hr 3 mins

		3x10 reps	rest: 40s
	Star Jump	5x10 reps	rest: 45s
		3x10 reps	rest: 60s
	Rocket Jump	5x10 reps	rest: 45s
		3x10 reps	rest: 70s
	Knee Tuck Jump	5x10 reps	rest: 40s
		1x10 reps	rest: 60s
		3x100 reps	rest: 60s

Coresicle 14 exercises, 1 hr 51 mins

	Running	1x0 reps	rest: 20s
	Hundreds	5x10 reps	rest: 30s
	Double Leg Hundreds	5x10 reps	rest: 30s
	Bent Knee Hundreds	5x10 reps	rest: 30s
	Alternating Heel Touch	5x10 reps	rest: 20s
	Reach and Catch	5x10 reps	rest: 25s
	Ab Roll	5x10 reps	rest: 30s
	Bent Knee Hip Raise	5x10 reps	rest: 35s
	Knee to Chest to Leg Raise	5x10 reps	rest: 45s
	Leg Slide (Supine)	5x10 reps	rest: 45s
	Leg Pull-In	5x10 reps	rest: 45s
	Abdominal Hip Roll	5x10 reps	rest: 45s
	Hip Raise	5x10 reps	rest: 20s
	Plank	1x10 reps	rest: 120s

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