JEFIT 30-Day Home Exercise Routine Week 1

Shared By : JefitTeam VIP
Frequency : 9 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 18 / 47629

Rating: 98

Like this workout? Save and track with our APP on iOS and Android platforms

Share

Description

The JEFIT 30-Day Home Exercise Routine can be adjusted for all training abilities even though it's listed as a beginner routine. It offers a rotating schedule involving: strength, cardio, and active recovery days; with this format to be followed for one month.

The routine offers a 5-day, full-body exercise plan, designed for home exercise use. It includes a bodyweight or free weight choice for strength days while cardio offers a bodyweight and machine-based options.

ROUTINE:

Day 1 - Strength Training Day (bodyweight exercises).
Day 1 - Strength Training Day (free weight exercises).
Day 2 - Cardio (bodyweight).
Day 2 - Cardio (machine-based).
Day 3 - Active Recovery (good day for FOAM ROLLING).
Day 4 - Strength Training (bodyweight).
Day 4 - Strength Training (free weights).
Day 5 - Cardio (bodyweight).
Day 5 - Cardio (machine-based).

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Day 1

Strength Training (Body Weight)

Exercise Name		Muscle	Timer	Reps	Sets	Track
	Crunches	Abs	30 sec	15	2
	Bodyweight Wall Squat	Upper Legs	30 sec	Undefined	2
	Inverted Row	Back	30 sec	8	2
	Push Up	Chest	30 sec	8	2
	Mountain Climbers	Upper Legs	30 sec	8	2
	Superman Leg Stretch	Abs	30 sec	-	2
	Flutter Kick	Glutes	30 sec	Undefined	2

Day 1

Strength Training (Free Weights version)

Exercise Name		Muscle	Timer	Reps	Sets	Track
	Kettlebell Goblet Squat	Upper Legs	30 sec	10	2
	Dumbbell One Arm Row	Back	30 sec	10	2
	Dumbbell Bench Press	Chest	30 sec	10	2
	Dumbbell Standing Alternate Press	Shoulders	30 sec	10	2
	Dumbbell Shoulder Shrug	Shoulders	30 sec	10	2
	Dumbbell Biceps Curl Squat	Biceps	30 sec	10	2
	Weight Plate Twist	Abs	30 sec	12	2

Day 2

Cardio (Bodyweight)

Exercise Name		Muscle	Timer	Reps	Sets	Track
	Jump Rope	Cardio	3 min	-	-
	Split Jump	Upper Legs	20 sec	Undefined	1
	Air Bike	Abs	30 sec	Undefined	1
	Boat Pose	Abs	15 sec	-	1
	Jump Rope	Cardio	3 min	-	-
	Split Jump	Upper Legs	20 sec	Undefined	1
	Air Bike	Abs	30 sec	Undefined	1
	Boat Pose	Abs	15 sec	-	1
	Jump Rope	Cardio	3 min	-	-
	Split Jump	Upper Legs	20 sec	Undefined	1
	Air Bike	Abs	30 sec	Undefined	1
	Boat Pose	Abs	15 sec	-	1

Day 2

Cardio (Machine)

Exercise Name		Muscle	Timer	Reps	Sets	Track
	Stationary Bike	Cardio	20 min	-	-

Day 3

Active Recovery

Exercise Name		Muscle	Timer	Reps	Sets	Track
	Arm Circles	Shoulders	20 sec	15	1
	Ankle Circles	Lower Legs	20 sec	15	1
	Back Relaxation	Back	20 sec	-	1
	Dancer's Stretch	Back	20 sec	-	1
	Alternating Arm Cobra	Abs	20 sec	Undefined	1
	Passive Opening Out Twist	Abs	20 sec	-	1
	Locust Pose	Abs	20 sec	-	1
	Peroneals Stretch	Lower Legs	20 sec	-	1
	Pelvic Tilt Into Bridge	Back	20 sec	-	1

Day 4

Strength Training (Body Weight)

Exercise Name		Muscle	Timer	Reps	Sets	Track
	Crunches	Abs	20 sec	20	3
	Bodyweight Wall Squat	Upper Legs	45 sec	Undefined	3
	Inverted Row	Back	45 sec	8	3
	Push Up	Chest	0 sec	8	3
	Mountain Climbers	Upper Legs	45 sec	Undefined	3
	Superman Leg Stretch	Abs	0 sec	-	3
	Flutter Kick	Glutes	45 sec	Undefined	3

Day 4

Strength Training (Free Weight)

Exercise Name		Muscle	Timer	Reps	Sets	Track
	Kettlebell Goblet Squat	Upper Legs	45 sec	8	3
	Dumbbell Bent Over Row	Back	45 sec	8	3
	Dumbbell Fly	Chest	45 sec	8	3
	Dumbbell Shoulder Press	Shoulders	45 sec	8	3
	Dumbbell Shoulder Shrug	Shoulders	45 sec	8	3
	Dumbbell Biceps Curl Squat	Biceps	45 sec	8	3
	Weight Plate Twist	Abs	45 sec	15	3

Day 5

Cardio (Bodyweight)

Exercise Name		Muscle	Timer	Reps	Sets	Track
	Jump Rope	Cardio	2 min	-	-
	Air Bike	Abs	30 sec	Undefined	1
	Superman	Back	30 sec	-	1
	Jump Rope	Cardio	2 min	-	-
	Rocket Jump	Upper Legs	0 sec	8	1
	Sit Squat	Upper Legs	0 sec	8	1
	Jump Rope	Cardio	2 min	-	-
	Abdominal Pendulum	Abs	0 sec	8	1
	Turtle Pose	Abs	0 sec	-	1
	Jump Rope	Cardio	3 min	-	-
	Rocket Jump	Upper Legs	0 sec	8	1
	Sit Squat	Upper Legs	0 sec	8	1
	Jump Rope	Cardio	2 min	-	-

Day 5

Cardio (Machine)

Exercise Name		Muscle	Timer	Reps	Sets	Track
	Rowing	Cardio	5 min	-	-
	Stationary Bike	Cardio	5 min	-	-
	Rowing	Cardio	5 min	-	-
	Stationary Bike	Cardio	5 min	-	-

Abs (284)
Back (138)
Biceps (116)
Chest (139)
Forearm (51)
Glutes (26)
Shoulders (207)
Triceps (109)
Upper Legs (176)
Lower Legs (43)
Cardio (19)
All (1309)

JEFIT 30-Day Home Exercise Routine Week 1

Description

Routine Database

Exercise Database

People are also discussing