Bodyweight Plan for Overall Strength

Shared By : JefitTeam VIP
Frequency : 4 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 13 / 6322

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Description

This program is designed around the Jefit assessment feature found on the app. Take a baseline test using your phone, which includes push-ups, plank and wall squat.

The first of the three tests will determine the maximum number of push-ups you can perform in one-minute. Next, you will be asked to do a plank and wall squat where you will see how long you can hold each position for. You will receive points and an overall ranking based on your age.

Work on performing this program for the next four weeks until it's time for your follow-up assessment.

This program offers two days to work your legs and core and another two days focused on your upper body. All exercises use only your bodyweight.



Stay Strong,



MICHAEL WOOD, CSCS
Jefit Team

Day 1 Workout 1: Upper Body
Exercise Name Muscle Timer Reps Sets Track
One Handed Hang One Handed Hang

Back

60 sec - 1 Progress Chart
Jump Rope Jump Rope

Cardio

2 min - - Progress Chart
Barbell Inverted Row Barbell Inverted Row

Back

60 sec Undefined 4 Progress Chart
Push Up Push Up

Chest

60 sec Undefined 4 Progress Chart
Jump Rope Jump Rope

Cardio

2 min - - Progress Chart
Day 2 Workout 2: Leg & Core
Exercise Name Muscle Timer Reps Sets Track
Mountain Climbers Mountain Climbers

Upper Legs

60 sec 8 1 Progress Chart
90 90 Hamstring 90 90 Hamstring

Upper Legs

60 sec 8 1 Progress Chart
World's Greatest Stretch World's Greatest Stretch

Upper Legs

60 sec - 1 Progress Chart
Reverse Hyper on Flat Bench Reverse Hyper on Flat Bench

Glutes

60 sec 10 3 Progress Chart
Single Leg Squat Single Leg Squat

Upper Legs

60 sec 8 3 Progress Chart
Bodyweight Rear Lunge Bodyweight Rear Lunge

Upper Legs

60 sec 8 3 Progress Chart
Exercise Ball Wall Squat Exercise Ball Wall Squat

Upper Legs

60 sec 12 3 Progress Chart
Rocket Jump Rocket Jump

Upper Legs

60 sec 6 3 Progress Chart
Air Bike Air Bike

Abs

60 sec 12 3 Progress Chart
Side Bridge Side Bridge

Abs

60 sec - 3 Progress Chart
Toe Touchers Toe Touchers

Abs

60 sec 12 3 Progress Chart
Day 3 Workout 3: Upper Body
Exercise Name Muscle Timer Reps Sets Track
One Handed Hang One Handed Hang

Back

60 sec - 3 Progress Chart
Iron Cross Stretch Iron Cross Stretch

Glutes

20 sec - 1 Progress Chart
Cross Legged Erector Spinae Cross Legged Erector Spinae

Abs

20 sec - 1 Progress Chart
Bow Pose Bow Pose

Abs

20 sec - 1 Progress Chart
Downward Facing Dog Downward Facing Dog

Abs

20 sec - 1 Progress Chart
Close Triceps Pushup Close Triceps Pushup

Triceps

30 sec Undefined 3 Progress Chart
Mountain Climbers Mountain Climbers

Upper Legs

60 sec Undefined 3 Progress Chart
Jump Rope Jump Rope

Cardio

3 min - - Progress Chart
Inverted Row Inverted Row

Back

60 sec Undefined 3 Progress Chart
Cobra Cobra

Abs

30 sec - 3 Progress Chart
Weighted Bench Dip Weighted Bench Dip

Triceps

30 sec 10 3 Progress Chart
Day 4 Workout 4: Leg & Core
Exercise Name Muscle Timer Reps Sets Track
Mountain Climbers Mountain Climbers

Upper Legs

60 sec 15 1 Progress Chart
90 90 Hamstring 90 90 Hamstring

Upper Legs

60 sec 8 1 Progress Chart
World's Greatest Stretch World's Greatest Stretch

Upper Legs

60 sec - 1 Progress Chart
Reverse Hyper on Flat Bench Reverse Hyper on Flat Bench

Glutes

60 sec 12 3 Progress Chart
Single Leg Squat Single Leg Squat

Upper Legs

60 sec 8 3 Progress Chart
Bodyweight Walking Lunge Bodyweight Walking Lunge

Upper Legs

60 sec 10 3 Progress Chart
Split Jump Split Jump

Upper Legs

60 sec 8 3 Progress Chart
Exercise Ball Wall Squat Exercise Ball Wall Squat

Upper Legs

60 sec 8,10,12 3 Progress Chart
Plank with Side Kick Plank with Side Kick

Abs

60 sec - 3 Progress Chart
Side Bridge Side Bridge

Abs

60 sec - 3 Progress Chart
V Ups V Ups

Abs

60 sec 10 3 Progress Chart