6 Bodyweight Exercise Repeat

Shared By : JefitTeam VIP
Frequency : 3 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 16 / 8955

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Description

This is a 3-day bodyweight routine that is meant to be short but challenging. All sessions are less than 15-minutes long. Each workout day is more challenging, though, compared to the previous session.

All three workouts are performed as supersets for two rounds.



Day 1: The workout is about 12-minutes long, all interval sets are 35-seconds ln length. This is the easiest of the three sessions.

Day 2: The workout is about 13-minutes in length, and offers basically the same movement patterns in terms of exercises. Each interval duration is now 40-seconds.

Day 3: This session is the most challenging of the three. Once again, you'll perform 6 exercises, but the duration of each one, is now 45-seconds and the exercises are more challenging. This is also the longest of the three workout days (15-minutes).



Stay Strong,


MICHAEL WOOD, CSCS

Jefit Team

Monday Workout 1
Exercise Name Muscle Timer Reps Sets Track
Rear Bodyweight Lunge Rear Bodyweight Lunge

Upper Legs

20 sec Undefined 2 Progress Chart
Push Up Push Up

Chest

20 sec Undefined 2 Progress Chart
Hip Thrusts Hip Thrusts

Abs

30 sec Undefined 2 Progress Chart
Plank with Side Kick Plank with Side Kick

Abs

30 sec - 2 Progress Chart
Mountain Climbers Mountain Climbers

Upper Legs

20 sec Undefined 2 Progress Chart
Air Bike Air Bike

Abs

20 sec Undefined 2 Progress Chart
Wednesday Workout 2
Exercise Name Muscle Timer Reps Sets Track
Bodyweight Lunge Bodyweight Lunge

Upper Legs

20 sec Undefined 2 Progress Chart
1 Leg Pushup 1 Leg Pushup

Chest

20 sec Undefined 2 Progress Chart
Barbell Hip Thrust Barbell Hip Thrust

Glutes

30 sec Undefined 2 Progress Chart
Plank with Feet on Bench Plank with Feet on Bench

Abs

30 sec - 2 Progress Chart
Freehand Jump Squat Freehand Jump Squat

Upper Legs

20 sec Undefined 2 Progress Chart
Crunches Crunches

Abs

20 sec Undefined 2 Progress Chart
Friday Workout 3
Exercise Name Muscle Timer Reps Sets Track
Bodyweight Walking Lunge Bodyweight Walking Lunge

Upper Legs

20 sec Undefined 2 Progress Chart
Close Hand Pushup Close Hand Pushup

Chest

20 sec Undefined 2 Progress Chart
Single Leg Glute Bridge Single Leg Glute Bridge

Glutes

10 sec Undefined 2 Progress Chart
Push Up to Side Plank Push Up to Side Plank

Chest

20 sec - 2 Progress Chart
Split Jump Split Jump

Upper Legs

20 sec Undefined 2 Progress Chart
Toe Touchers Toe Touchers

Abs

20 sec Undefined 2 Progress Chart