Bodyweight Six Routine

Shared By : JefitTeam VIP
Frequency : 3 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 173 / 9349

Rating: 76
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Description

The goal of this program is to complete the bodyweight routine 3x/week over a 4-week period of time. Perform each session after 1-2 days of rest from the previous training session.

Each session includes 6 bodyweight exercises. Each of the three sessions should take about 30-minutes to complete, depending on fitness level.

The first two sessions are designed to keep your heart elevated. For the best insight, where a heart rate monitor or check your smartwatch following each session. Record your heart rate, over time that number should decrease somewhat.



Stay Strong,



MICHAEL WOOD, CSCS
Jefit Team

Day 1 Workout 1
Exercise Name Muscle Timer Reps Sets Track
Plank Plank

Abs

30 sec - 1 Progress Chart
Jackknife Sit-Up Jackknife Sit-Up

Abs

30 sec 8 3 Progress Chart
Mountain Climbers Mountain Climbers

Upper Legs

60 sec 12 3 Progress Chart
Close Hand Pushup Close Hand Pushup

Chest

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

Upper Legs

60 sec 12 3 Progress Chart
Freehand Jump Squat Freehand Jump Squat

Upper Legs

60 sec 8 2 Progress Chart
Day 2 Workout 2
Exercise Name Muscle Timer Reps Sets Track
Running Running

Cardio

5 min - - Progress Chart
Crunches Crunches

Abs

30 sec 12 2 Progress Chart
Alternate Heel Touches Alternate Heel Touches

Abs

30 sec 15 2 Progress Chart
Mountain Climbers Mountain Climbers

Upper Legs

60 sec 12 2 Progress Chart
Reverse Hyper on Flat Bench Reverse Hyper on Flat Bench

Glutes

30 sec 10 2 Progress Chart
Plyo Push-Up Plyo Push-Up

Chest

60 sec 8 2 Progress Chart
Day 3 Workout 3
Exercise Name Muscle Timer Reps Sets Track
Single Leg Glute Bridge Single Leg Glute Bridge

Glutes

30 sec 12 2 Progress Chart
Prisoner Squat Prisoner Squat

Upper Legs

60 sec 12 2 Progress Chart
Handstand Pushups Handstand Pushups

Shoulders

60 sec 6 2 Progress Chart
Bodyweight Rear Lunge Bodyweight Rear Lunge

Upper Legs

30 sec 10 3 Progress Chart
Air Bike Air Bike

Abs

60 sec 25 3 Progress Chart
Push Up Push Up

Chest

60 sec 15 2 Progress Chart