3 Day Strength Building
JefitTeam avatar JefitTeam
Apr 5th 2018
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3 Day Strength Building

DOWNLOADS/VIEWS: 287/131290
RATING: 31 (FROM 51 JEFIT MEMBERS)

3 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Who is this workout for?
With just 30-40 minutes per day and 3 days a week you can build strength through this workout. No equipment required except maybe a towel or yoga mat.

Warming Up
Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight.

Reps, Sets and Rest
There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking.

Getting Help
If you need some help getting started, join our Jefit Facebook group and our team and existing community would be happy to help!

Lower Body  3 exercises, 9 mins
Jump Squat exercise demonstration
Jump Squat

3x8 reps

rest: 60s audio icon
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Bodyweight Walking Lunge exercise demonstration
Bodyweight Walking Lunge

3x10 reps

rest: 60s audio icon
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Bodyweight Calf Raise exercise demonstration
Bodyweight Calf Raise

3x15 reps

rest: 60s audio icon
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Abs and Core  4 exercises, 8 mins
Sit-Up exercise demonstration
Sit-Up

2x10 reps

rest: 60s audio icon
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Oblique Crunch exercise demonstration
Oblique Crunch

2x12 reps

rest: 60s audio icon
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Air Bike exercise demonstration
Air Bike

2x15 reps

rest: 60s audio icon
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Plank exercise demonstration
Plank

1x8 reps • 35s

rest: 60s audio icon
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