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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!
Pull Ups
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3x10 reps |
rest: 60s
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Push Up with Feet Elevated
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3x12 reps |
rest: 60s
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Bench Dip
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3x12 reps |
rest: 60s
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Inverted Row
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3x10 reps |
rest: 60s
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Freehand Jump Squat
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3x8 reps |
rest: 60s
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Bodyweight Walking Lunge
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3x10 reps |
rest: 60s
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Bodyweight Standing Calf Raise
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3x15 reps |
rest: 60s
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Sit Up
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2x10 reps |
rest: 60s
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Oblique Crunches
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2x12 reps |
rest: 60s
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Air Bike
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2x15 reps |
rest: 60s
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Plank
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1x8 reps • 35s |
rest: 60s
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