We use cookies to help make Jefit better. By visiting this site, you agree to our cookie policy.

Week 6 !

MicaiahJackson

Jun 10th 2019

TRY IT OUT

DOWNLOAD

Week 6 !

DOWNLOADS/VIEWS: 0/574

RATING: 0 (FROM 0 JEFIT MEMBERS)

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

Knight in Shining ARM-or 14 exercises, 1 hr 4 mins

	Arm Circles	1x50 reps	rest: 60s
	Ab Roll	2x15 reps	rest: 35s
	Plyo Push-Up	2x10 reps	rest: 40s
	Knee to Chest to Leg Raise	2x15 reps	rest: 45s
	Stability Ball Push-Up	2x10 reps	rest: 50s
	Bent Knee Hip Raise	2x15 reps	rest: 45s
	Push-Up (Close Hand)	2x10 reps	rest: 50s
	Abdominal Hip Roll	2x20 reps	rest: 50s
	Push-Up	2x10 reps	rest: 45s
	Bent Knee Hundreds	2x10 reps	rest: 45s
	Push-Up (Wide Hand)	2x10 reps	rest: 30s
	Alternating Heel Touch	2x25 reps	rest: 45s
	Double Leg Hundreds	2x15 reps	rest: 45s
	Hundreds	2x15 reps	rest: 45s

LEGgo my Eggo 14 exercises, 1 hr 22 mins

	Bodyweight Calf Raise	4x25 reps	rest: 30s
	Bodyweight Lunge	2x15 reps	rest: 45s
	Bodyweight Squat	4x10 reps	rest: 45s
	Weight Plate Russian Twist	3x15 reps	rest: 25s
	V-Up	3x15 reps	rest: 35s
	Bodyweight Rear Lunge	2x15 reps	rest: 45s
	Bodyweight Lunge	2x15 reps	rest: 45s
	Bodyweight Squat	3x10 reps	rest: 50s
	Jackknife Sit-Up	2x10 reps	rest: 30s
	Stability Ball Roll Down	3x10 reps	rest: 40s
	Bodyweight Calf Raise	4x25 reps	rest: 35s
	Bodyweight Rear Lunge	3x10 reps	rest: 35s
	Prisoner Squat	3x10 reps	rest: 45s
	Toe Touches	3x20 reps	rest: 45s

Get Pumped and JUMP! 15 exercises, 1 hr 22 mins

		1x100 reps	rest: 60s
		2x15 reps	rest: 60s
	Scissor Kick	3x10 reps	rest: 25s
	Air Bike	3x10 reps	rest: 30s
	Jump Squat	3x10 reps	rest: 45s
	Glute Kickback	1x25 reps	rest: 15s
	Flutter Kick	2x20 reps	rest: 30s
		2x15 reps	rest: 60s
	Mountain Climber	3x25 reps	rest: 40s
	Stability Ball Roll Down	3x15 reps	rest: 45s
	Star Jump	2x15 reps	rest: 60s
	Stability Ball Dip	5x10 reps	rest: 45s
	Rocket Jump	1x20 reps	rest: 60s
	Stability Ball Dip	5x10 reps	rest: 50s
	Knee Tuck Jump	1x25 reps	rest: 60s

Core-ageous 12 exercises, 1 hr 22 mins

	Running	1x0 reps	rest: 20s
	Crunch	2x20 reps	rest: 40s
	Leg Pull-In	3x15 reps	rest: 30s
	Crunch with Hands Overhead	4x20 reps	rest: 35s
	Leg Slide (Supine)	3x20 reps	rest: 40s
	Tuck Crunch	3x10 reps	rest: 35s
	Bent Knee Hip Raise	3x10 reps	rest: 35s
	Oblique Crunch	4x10 reps	rest: 30s
	Reverse Crunch	3x10 reps	rest: 45s
	Cross Body Crunch	2x10 reps	rest: 25s
	Cobra	3x15 reps	rest: 45s
	Plank	1x10 reps	rest: 120s

Featured Workout plans

Try one of these professionally designed workout plans

Dumbbell Routine (Home or Gym)

Dumbbell Shoulders & Arms 2

Full Body Training Plan (3-days)

Full Body Training (1 muscle group/day)

Machine-Based Strength Program

Upper Body Strength Plan (Barbell/DB only)

Cardio: 20-Minute Session(s)

6x6 Full Body Strength

Barbell Muscle Building Plan

3 Day Dumbbell Split Program 2

Home or Gym Dumbbell Program 2

Bodyweight 8 Routine

Kettlebell Strong 101

Lose Weight & Get Ripped Plan

5x5 Split Full Body Plan

Advanced Dumbbell Full Body

5x5 Strength & Power Routine

28-Day Strong Female Protocol

28-Day Strength & Power Plan

28-Day Get Strong Program

Upper Body Gym Workout

28-Day General Sport Specific Program

28-Day Lose Weight and Get Ripped

28-Day Lose Weight & Get Lean Routine