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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
Crunches
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2x15 reps |
rest: 30s
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Bodyweight Wall Squat
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2x0 reps • 30s |
rest: 30s
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Inverted Row
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2x8 reps |
rest: 30s
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Push Up
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2x8 reps |
rest: 30s
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Mountain Climbers
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2x8 reps |
rest: 30s
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Superman Leg Stretch
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2x8 reps |
rest: 30s
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Flutter Kick
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2x0 reps |
rest: 30s
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Kettlebell Goblet Squat
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2x10 reps |
rest: 30s
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Dumbbell One Arm Row
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2x10 reps |
rest: 30s
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Dumbbell Bench Press
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2x10 reps |
rest: 30s
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Dumbbell Standing Alternate Press
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2x10 reps |
rest: 30s
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Dumbbell Shoulder Shrug
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2x10 reps |
rest: 30s
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Dumbbell Biceps Curl Squat
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2x10 reps |
rest: 30s
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Weight Plate Twist
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2x12 reps |
rest: 30s
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Jump Rope
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0x0 reps • 3m |
rest: 1s
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Split Jump
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1x0 reps • 20s |
rest: 20s
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Air Bike
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1x0 reps • 30s |
rest: 30s
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Boat Pose
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1x0 reps • 20s |
rest: 15s
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Jump Rope
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0x0 reps • 3m |
rest: 1s
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Split Jump
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1x0 reps • 20s |
rest: 20s
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Air Bike
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1x0 reps • 30s |
rest: 30s
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Boat Pose
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1x0 reps • 20s |
rest: 15s
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Jump Rope
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0x0 reps • 3m |
rest: 1s
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Split Jump
|
1x0 reps • 20s |
rest: 20s
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Air Bike
|
1x0 reps • 30s |
rest: 30s
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Boat Pose
|
1x0 reps • 20s |
rest: 15s
|
Stationary Bike
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0x0 reps • 20m |
rest: 20s
|
Arm Circles
|
1x15 reps |
rest: 20s
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Ankle Circles
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1x15 reps |
rest: 20s
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Back Relaxation
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1x8 reps • 45s |
rest: 20s
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Dancer's Stretch
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1x0 reps • 30s |
rest: 20s
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Alternating Arm Cobra
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1x0 reps • 25s |
rest: 20s
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Passive Opening Out Twist
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1x8 reps • 25s |
rest: 20s
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Locust Pose
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1x0 reps • 25s |
rest: 20s
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Peroneals Stretch
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1x0 reps • 30s |
rest: 20s
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Pelvic Tilt Into Bridge
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1x10 reps |
rest: 20s
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Crunches
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3x20 reps |
rest: 20s
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Bodyweight Wall Squat
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3x0 reps • 45s |
rest: 45s
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Inverted Row
|
3x8 reps |
rest: 45s
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Push Up
|
3x8 reps |
rest: 0s
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Mountain Climbers
|
3x0 reps • 25s |
rest: 45s
|
||
Superman Leg Stretch
|
3x8 reps |
rest: 0s
|
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Flutter Kick
|
3x0 reps • 25s |
rest: 45s
|
Kettlebell Goblet Squat
|
3x8 reps |
rest: 45s
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Dumbbell Bent Over Row
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3x8 reps |
rest: 45s
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Dumbbell Fly
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3x8 reps |
rest: 45s
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Dumbbell Shoulder Press
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3x8 reps |
rest: 45s
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Dumbbell Shoulder Shrug
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3x8 reps |
rest: 45s
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Dumbbell Biceps Curl Squat
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3x8 reps |
rest: 45s
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Weight Plate Twist
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3x15 reps |
rest: 45s
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Jump Rope
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0x0 reps • 2m |
rest: 1s
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Air Bike
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1x0 reps |
rest: 30s
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Superman
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1x8 reps |
rest: 30s
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Jump Rope
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0x0 reps • 2m |
rest: 2s
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Rocket Jump
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1x8 reps |
rest: 0s
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Sit Squat
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1x8 reps |
rest: 0s
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Jump Rope
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0x0 reps • 2m |
rest: 3s
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Abdominal Pendulum
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1x8 reps |
rest: 0s
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Turtle Pose
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1x8 reps |
rest: 0s
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Jump Rope
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0x0 reps |
rest: 3s
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Rocket Jump
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1x8 reps |
rest: 0s
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Sit Squat
|
1x8 reps |
rest: 0s
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Jump Rope
|
0x0 reps • 2m |
rest: 1s
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Rowing
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0x0 reps • 5m |
rest: 30s
|
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Stationary Bike
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0x0 reps • 5m |
rest: 20s
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Rowing
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0x0 reps • 5m |
rest: 30s
|
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Stationary Bike
|
0x0 reps • 5m |
rest: 20s
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