Bodyweight Plan for Overall Strength

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4 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

This program is designed around the Jefit assessment feature found on the app. Take a baseline test using your phone, which includes push-ups, plank and wall squat.

The first of the three tests will determine the maximum number of push-ups you can perform in one-minute. Next, you will be asked to do a plank and wall squat where you will see how long you can hold each position for. You will receive points and an overall ranking based on your age.

Work on performing this program for the next four weeks until it's time for your follow-up assessment.

This program offers two days to work your legs and core and another two days focused on your upper body. All exercises use only your bodyweight.

Stay Strong,

MICHAEL WOOD, CSCS
Jefit Team

Day 2
Day 4
Day 1
Day 3

Workout 1: Upper Body 5 exercises, 14 mins

One-Arm Hang	1x8 reps • 30s	rest: 60s
Jump Rope	0x0 reps • 120s	rest: 60s
Machine Inverted Row	4x0 reps • 35s	rest: 60s
Push-Up	4x0 reps • 35s	rest: 60s
Jump Rope	0x0 reps • 120s	rest: 60s

Workout 2: Leg & Core 11 exercises, 29 mins

Mountain Climber	1x8 reps	rest: 60s
90/90 Hamstring Stretch	1x8 reps	rest: 60s
World's Greatest Stretch	1x8 reps	rest: 60s
Reverse Hyper (Flat Bench)	3x10 reps	rest: 60s
Single-Leg Squat	3x8 reps	rest: 60s
Bodyweight Rear Lunge	3x8 reps	rest: 60s
Stability Ball Wall Squat	3x12 reps	rest: 60s
Rocket Jump	3x6 reps	rest: 60s
Air Bike	3x12 reps	rest: 60s
Side Bridge	3x8 reps	rest: 60s
Toe Touches	3x12 reps	rest: 60s

Workout 3: Upper Body 11 exercises, 38 mins

One-Arm Hang	3x8 reps • 30s	rest: 60s
Iron Cross Stretch	1x0 reps • 30s	rest: 20s
Cross Leg Erector Spinae	1x8 reps • 30s	rest: 20s
Bow Pose	1x8 reps • 30s	rest: 20s
Downward Facing Dog	1x0 reps • 30s	rest: 20s
Tricep Push-Up	3x0 reps • 30s	rest: 30s
Mountain Climber	3x0 reps • 30s	rest: 60s
Jump Rope	3x0 reps • 180s	rest: 60s
Machine Inverted Row	3x0 reps • 30s	rest: 60s
Cobra	3x8 reps • 30s	rest: 30s
Weighted Bench Dip	3x10 reps	rest: 30s

Workout 4: Leg & Core 11 exercises, 29 mins

Mountain Climber	1x15 reps	rest: 60s
90/90 Hamstring Stretch	1x8 reps	rest: 60s
World's Greatest Stretch	1x8 reps	rest: 60s
Reverse Hyper (Flat Bench)	3x12 reps	rest: 60s
Single-Leg Squat	3x8 reps	rest: 60s
Bodyweight Walking Lunge	3x10 reps	rest: 60s
Split Jump	3x8 reps	rest: 60s
Stability Ball Wall Squat	3x8,10,12 reps	rest: 60s
Forearm Plank with Hip Abduction	3x8 reps	rest: 60s
Side Bridge	3x8 reps	rest: 60s
V-Up	3x10 reps	rest: 60s