Week 5 - Sam's First week!
General
Beginner
Body
Plan Details
The Week 5 - Sam's First week! routine by MicaiahJackson is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Push it!Push it!To the limit!
Est. 98 min
19 exercises
Clap Push-Up
1 Set x 5 Reps
Plyo Push-Up
1 Set x 15 Reps
Single-Leg Push-Up
1 Set x 15 Reps
Sit-Up
5 Sets x 10 Reps
Stability Ball Push-Up
2 Sets x 10 Reps
Push-Up
2 Sets x 10 Reps
Janda Sit-Up
5 Sets x 10 Reps
Stability Ball Dip
5 Sets x 10 Reps
V-Up
5 Sets x 10 Reps
Push-Up (Close Hand)
2 Sets x 10 Reps
Push-Up
2 Sets x 10 Reps
Frog Sit-Up
2 Sets x 10 Reps
Stability Ball Dip
5 Sets x 10 Reps
Toe Touches
5 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Push-Up (Wide Hand)
2 Sets x 10 Reps
Jackknife Sit-Up
3 Sets x 10 Reps
Weight Plate Russian Twist
5 Sets x 10 Reps
Stability Ball Dip
1 Set x 15 Reps
Day 2
Leggo Sam! Leggo!
Est. 83 min
17 exercises
Prisoner Squat
5 Sets x 10 Reps
Bodyweight Rear Lunge
5 Sets x 10 Reps
Bodyweight Calf Raise
5 Sets x 10 Reps
Crunch
5 Sets x 10 Reps
Bodyweight Squat
4 Sets x 10 Reps
Bodyweight Lunge
4 Sets x 10 Reps
Bodyweight Calf Raise
4 Sets x 10 Reps
Tuck Crunch
4 Sets x 10 Reps
Prisoner Squat
3 Sets x 10 Reps
Bodyweight Rear Lunge
3 Sets x 10 Reps
Bodyweight Calf Raise
3 Sets x 10 Reps
Crunch with Hands Overhead
3 Sets x 10 Reps
Bodyweight Squat
2 Sets x 10 Reps
Bodyweight Lunge
2 Sets x 10 Reps
Bodyweight Calf Raise
2 Sets x 10 Reps
Cross Body Crunch
2 Sets x 10 Reps
Oblique Crunch
2 Sets x 10 Reps
Day 3
Jump on it!
Est. 64 min
8 exercises
Burpees
3 Sets x 10 Reps
Star Jump
5 Sets x 10 Reps
Burpees
3 Sets x 10 Reps
Rocket Jump
5 Sets x 10 Reps
Burpees
3 Sets x 10 Reps
Knee Tuck Jump
5 Sets x 10 Reps
Burpees
1 Set x 10 Reps
Jumpin Jacks
3 Sets x 100 Reps
Day 4
Coresicle
Est. 111 min
14 exercises
Running
1 Set
Hundreds
5 Sets x 10 Reps
Double Leg Hundreds
5 Sets x 10 Reps
Bent Knee Hundreds
5 Sets x 10 Reps
Alternating Heel Touch
5 Sets x 10 Reps
Reach and Catch
5 Sets x 10 Reps
Ab Roll
5 Sets x 10 Reps
Bent Knee Hip Raise
5 Sets x 10 Reps
Knee to Chest to Leg Raise
5 Sets x 10 Reps
Leg Slide (Supine)
5 Sets x 10 Reps
Leg Pull-In
5 Sets x 10 Reps
Abdominal Hip Roll
5 Sets x 10 Reps
Hip Raise
5 Sets x 10 Reps
Plank
1 Set
