6 Bodyweight Exercise Repeat

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3 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 3-day bodyweight routine that is meant to be short but challenging. All sessions are less than 15-minutes long. Each workout day is more challenging, though, compared to the previous session.

All three workouts are performed as supersets for two rounds.

Day 1: The workout is about 12-minutes long, all interval sets are 35-seconds ln length. This is the easiest of the three sessions.

Day 2: The workout is about 13-minutes in length, and offers basically the same movement patterns in terms of exercises. Each interval duration is now 40-seconds.

Day 3: This session is the most challenging of the three. Once again, you'll perform 6 exercises, but the duration of each one, is now 45-seconds and the exercises are more challenging. This is also the longest of the three workout days (15-minutes).

Stay Strong,

MICHAEL WOOD, CSCS

Jefit Team

Monday
Wednesday
Friday

Workout 1 6 exercises, 12 mins

Bodyweight Rear Lunge	2x0 reps • 35s	rest: 20s
Push-Up	2x0 reps • 35s	rest: 20s
Bench Hip Thrust	2x0 reps • 35s	rest: 30s
Forearm Plank with Hip Abduction	2x0 reps • 35s	rest: 30s
Mountain Climber	2x0 reps • 35s	rest: 20s
Air Bike	2x0 reps • 35s	rest: 20s

Workout 2 6 exercises, 13 mins

Bodyweight Lunge	2x0 reps • 40s	rest: 20s
Single-Leg Push-Up	2x0 reps • 40s	rest: 20s
Barbell Hip Thrust	2x0 reps • 40s	rest: 30s
Bench Plank	2x8 reps • 40s	rest: 30s
Jump Squat	2x0 reps • 40s	rest: 20s
Crunch	2x0 reps • 40s	rest: 20s

Workout 3 6 exercises, 13 mins

Bodyweight Walking Lunge	2x0 reps • 45s	rest: 20s
Push-Up (Close Hand)	2x0 reps • 45s	rest: 20s
Single-Leg Glute Bridge	2x0 reps • 45s	rest: 10s
Push-Up to Side Plank	2x0 reps • 45s	rest: 20s
Split Jump	2x0 reps • 45s	rest: 20s
Toe Touches	2x0 reps • 45s	rest: 20s