JefitTeam

Aug 21st 2024

Edit

End of Summer Power-Up

DOWNLOADS/VIEWS: 0/2708

RATING: 0 (FROM 0 JEFIT MEMBERS)

14 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is a Jefit beginner, strength and conditioning routine, equipped with strength, cardio and flexibility training sessions each week. This is a 2-week end-of-summer workout plan with shorter sessions designed to give you a quick, yet effective, workout experience as you transition from summer to fall.

This plan, as previous mentioned, is a transition program, which means the number of exercises less than a typical program you might do on Jefit. The volume of work (sets x reps x load) is also reduced so you are ready after two weeks to move into Fall feeling stronger.

Strength & Conditioning Plan (repeat the following week)

Monday - Upper Body Strength
Tuesday - Lower Body Strength
Wednesday - Cardio
Thursday - Flexibility
Friday - Upper Body Strength
Saturday - Lower Body Strength
Sunday - Rest Day

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Day 1: Upper Body Strength 7 exercises, 53 mins

Dumbbell Deadlift	3x12,10,8 reps	rest: 60s
Dumbbell Bent-Over Row	3x12,10,8 reps	rest: 60s
Dumbbell Bench Press	3x12,10,8 reps	rest: 60s
Dumbbell Fly	3x12,10,8 reps	rest: 60s
Dumbbell Lateral Raise	3x12,10,8 reps	rest: 60s
Dumbbell Dublin Press	3x12,10,8 reps	rest: 60s
Dumbbell Bicep Curl	3x12,10,8 reps	rest: 60s

Day 1: Upper Body Strength 7 exercises, 1 hr 0 min

Dumbbell One-Arm Pullover	3x10 reps	rest: 90s
Dumbbell One-Arm Row	3x10 reps	rest: 90s
Dumbbell Deep Push-Up	3x10 reps	rest: 90s
Dumbbell Incline Bench Press	3x10 reps	rest: 90s
Dumbbell Upright Row	3x10 reps	rest: 90s
Dumbbell Push Press	3x10 reps	rest: 90s
Dumbbell Concentration Curl	3x10 reps	rest: 90s

Day 2: Lower Body Strength 6 exercises, 33 mins

Bridge	1x8 reps • 35s	rest: 60s
Single-Leg Glute Bridge	1x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Dumbbell Plie Squat	3x8 reps	rest: 60s
Dumbbell Calf Raise	3x10 reps	rest: 60s
Dumbbell Seated Calf Raise	3x15 reps	rest: 60s

Day 2: Lower Body Strength 6 exercises, 37 mins

Bridge	1x8 reps • 35s	rest: 60s
Single-Leg Glute Bridge	1x8 reps	rest: 60s
Dumbbell Lunge	3x12,10,8 reps	rest: 90s
Dumbbell Plie Squat	3x12,10,8 reps	rest: 60s
Dumbbell Calf Raise	3x10 reps	rest: 60s
Dumbbell Seated Calf Raise	3x15 reps	rest: 60s

Day 3: Cardio 2 exercises, 35 mins

	Elliptical Training	1x0 reps • 15m	rest: 60s
	Indoor Cycling	1x0 reps • 15m	rest: 60s

Day 3: Cardio 3 exercises, 35 mins

Walking	1x0 reps • 10m	rest: 20s
Treadmill Running	1x0 reps • 10m	rest: 20s
Walking	1x0 reps • 10m	rest: 20s

Day 4: Flexibility 12 exercises, 21 mins

Ab Roll	1x0 reps • 35s	rest: 15s
90/90 Hamstring Stretch	1x0 reps • 35s	rest: 15s
Cat Cow Stretch	1x0 reps • 35s	rest: 15s
Back Stretch	1x0 reps • 35s	rest: 15s
Bird Dog	1x0 reps • 35s	rest: 15s
Bear Crawls	1x0 reps • 35s	rest: 15s
Kneeling Hip Flexor	1x0 reps • 35s	rest: 15s
Kneeling Thoracic Mobility	1x10 reps	rest: 15s
Kneeling Warrior Lunge	1x8 reps • 35s	rest: 15s
Mountain Climber	1x0 reps • 35s	rest: 15s
Extended Arm Child Pose	1x0 reps • 60s	rest: 15s
Ab Roll	1x0 reps	rest: 15s

Day 4: Flexibility 10 exercises, 20 mins

Bird Dog Elbow to Knee	1x8 reps	rest: 15s
Cat Cow Stretch	1x0 reps • 30s	rest: 15s
Child's Pose	1x8 reps • 60s	rest: 15s
Dead Bug	1x0 reps • 30s	rest: 15s
Glute Bridge March	1x0 reps • 30s	rest: 15s
Iron Cross Stretch	1x8 reps	rest: 15s
Knee to Chest (Supine)	1x10 reps	rest: 15s
Table Pose	1x0 reps • 30s	rest: 15s
Kneeling Thoracic Mobility	1x10 reps	rest: 60s
Scorpion	1x0 reps • 30s	rest: 15s

Day 5: Upper Body Strength 8 exercises, 45 mins

Machine Lat Pulldown	2x12 reps	rest: 60s
Machine Fly	2x12 reps	rest: 60s
Machine Shoulder Press	2x12 reps	rest: 60s
Machine Bicep Curl	3x10 reps	rest: 60s
Machine Hammer Curl	3x10 reps	rest: 60s
Machine Assisted Dip	2x8 reps	rest: 60s
Cable Kneeling Crunch	2x15 reps	rest: 60s
Cable Wood Chop	2x10 reps	rest: 60s

Day 5: Upper Body Strength 7 exercises, 44 mins

Machine Lat Pulldown (Reverse Grip)	3x8 reps	rest: 60s
Machine Assisted Pull-Up	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Machine Bench Press	3x8 reps	rest: 60s
Machine Shoulder Press	3x8 reps	rest: 60s
Machine Bicep Curl	3x8 reps	rest: 60s
Machine Hammer Curl	3x8 reps	rest: 60s

Day 6: Lower Body Strength 5 exercises, 37 mins

Machine Seated Calf Raise	3x15 reps	rest: 60s
Hack Calf Raise	3x12 reps	rest: 60s
Machine Leg Press	3x12,10,8 reps	rest: 120s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s

Day 6: Lower Body Strength 4 exercises, 34 mins

Machine Seated Calf Raise	3x8 reps	rest: 75s
Machine Single-Leg Calf Press	3x8 reps	rest: 75s
Hack Squat	3x8 reps	rest: 120s
Smith Machine Bulgarian Split Squat	3x8 reps	rest: 120s