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
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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 Crunches

Abs

30 sec 15 2 Progress Chart
Bodyweight Wall Squat Bodyweight Wall Squat

Upper Legs

30 sec Undefined 2 Progress Chart
Inverted Row Inverted Row

Back

30 sec 8 2 Progress Chart
Push Up Push Up

Chest

30 sec 8 2 Progress Chart
Mountain Climbers Mountain Climbers

Upper Legs

30 sec 8 2 Progress Chart
Superman Leg Stretch Superman Leg Stretch

Abs

30 sec - 2 Progress Chart
Flutter Kick Flutter Kick

Glutes

30 sec Undefined 2 Progress Chart
Day 1 Strength Training (Free Weights version)
Exercise Name Muscle Timer Reps Sets Track
Kettlebell Goblet Squat Kettlebell Goblet Squat

Upper Legs

30 sec 10 2 Progress Chart
Dumbbell One Arm Row Dumbbell One Arm Row

Back

30 sec 10 2 Progress Chart
Dumbbell Bench Press Dumbbell Bench Press

Chest

30 sec 10 2 Progress Chart
Dumbbell Standing Alternate Press Dumbbell Standing Alternate Press

Shoulders

30 sec 10 2 Progress Chart
Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug

Shoulders

30 sec 10 2 Progress Chart
Dumbbell Biceps Curl Squat Dumbbell Biceps Curl Squat

Biceps

30 sec 10 2 Progress Chart
Weight Plate Twist Weight Plate Twist

Abs

30 sec 12 2 Progress Chart
Day 2 Cardio (Bodyweight)
Exercise Name Muscle Timer Reps Sets Track
Jump Rope Jump Rope

Cardio

3 min - - Progress Chart
Split Jump Split Jump

Upper Legs

20 sec Undefined 1 Progress Chart
Air Bike Air Bike

Abs

30 sec Undefined 1 Progress Chart
Boat Pose Boat Pose

Abs

15 sec - 1 Progress Chart
Jump Rope Jump Rope

Cardio

3 min - - Progress Chart
Split Jump Split Jump

Upper Legs

20 sec Undefined 1 Progress Chart
Air Bike Air Bike

Abs

30 sec Undefined 1 Progress Chart
Boat Pose Boat Pose

Abs

15 sec - 1 Progress Chart
Jump Rope Jump Rope

Cardio

3 min - - Progress Chart
Split Jump Split Jump

Upper Legs

20 sec Undefined 1 Progress Chart
Air Bike Air Bike

Abs

30 sec Undefined 1 Progress Chart
Boat Pose Boat Pose

Abs

15 sec - 1 Progress Chart
Day 2 Cardio (Machine)
Exercise Name Muscle Timer Reps Sets Track
Stationary Bike Stationary Bike

Cardio

20 min - - Progress Chart
Day 3 Active Recovery
Exercise Name Muscle Timer Reps Sets Track
Arm Circles Arm Circles

Shoulders

20 sec 15 1 Progress Chart
Ankle Circles Ankle Circles

Lower Legs

20 sec 15 1 Progress Chart
Back Relaxation Back Relaxation

Back

20 sec - 1 Progress Chart
Dancer's Stretch Dancer's Stretch

Back

20 sec - 1 Progress Chart
Alternating Arm Cobra Alternating Arm Cobra

Abs

20 sec Undefined 1 Progress Chart
Passive Opening Out Twist Passive Opening Out Twist

Abs

20 sec - 1 Progress Chart
Locust Pose Locust Pose

Abs

20 sec - 1 Progress Chart
Peroneals Stretch Peroneals Stretch

Lower Legs

20 sec - 1 Progress Chart
Pelvic Tilt Into Bridge Pelvic Tilt Into Bridge

Back

20 sec - 1 Progress Chart
Day 4 Strength Training (Body Weight)
Exercise Name Muscle Timer Reps Sets Track
Crunches Crunches

Abs

20 sec 20 3 Progress Chart
Bodyweight Wall Squat Bodyweight Wall Squat

Upper Legs

45 sec Undefined 3 Progress Chart
Inverted Row Inverted Row

Back

45 sec 8 3 Progress Chart
Push Up Push Up

Chest

0 sec 8 3 Progress Chart
Mountain Climbers Mountain Climbers

Upper Legs

45 sec Undefined 3 Progress Chart
Superman Leg Stretch Superman Leg Stretch

Abs

0 sec - 3 Progress Chart
Flutter Kick Flutter Kick

Glutes

45 sec Undefined 3 Progress Chart
Day 4 Strength Training (Free Weight)
Exercise Name Muscle Timer Reps Sets Track
Kettlebell Goblet Squat Kettlebell Goblet Squat

Upper Legs

45 sec 8 3 Progress Chart
Dumbbell Bent Over Row Dumbbell Bent Over Row

Back

45 sec 8 3 Progress Chart
Dumbbell Fly Dumbbell Fly

Chest

45 sec 8 3 Progress Chart
Dumbbell Shoulder Press Dumbbell Shoulder Press

Shoulders

45 sec 8 3 Progress Chart
Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug

Shoulders

45 sec 8 3 Progress Chart
Dumbbell Biceps Curl Squat Dumbbell Biceps Curl Squat

Biceps

45 sec 8 3 Progress Chart
Weight Plate Twist Weight Plate Twist

Abs

45 sec 15 3 Progress Chart
Day 5 Cardio (Bodyweight)
Exercise Name Muscle Timer Reps Sets Track
Jump Rope Jump Rope

Cardio

2 min - - Progress Chart
Air Bike Air Bike

Abs

30 sec Undefined 1 Progress Chart
Superman Superman

Back

30 sec - 1 Progress Chart
Jump Rope Jump Rope

Cardio

2 min - - Progress Chart
Rocket Jump Rocket Jump

Upper Legs

0 sec 8 1 Progress Chart
Sit Squat Sit Squat

Upper Legs

0 sec 8 1 Progress Chart
Jump Rope Jump Rope

Cardio

2 min - - Progress Chart
Abdominal Pendulum Abdominal Pendulum

Abs

0 sec 8 1 Progress Chart
Turtle Pose Turtle Pose

Abs

0 sec - 1 Progress Chart
Jump Rope Jump Rope

Cardio

3 min - - Progress Chart
Rocket Jump Rocket Jump

Upper Legs

0 sec 8 1 Progress Chart
Sit Squat Sit Squat

Upper Legs

0 sec 8 1 Progress Chart
Jump Rope Jump Rope

Cardio

2 min - - Progress Chart
Day 5 Cardio (Machine)
Exercise Name Muscle Timer Reps Sets Track
Rowing Rowing

Cardio

5 min - - Progress Chart
Stationary Bike Stationary Bike

Cardio

5 min - - Progress Chart
Rowing Rowing

Cardio

5 min - - Progress Chart
Stationary Bike Stationary Bike

Cardio

5 min - - Progress Chart