Bodyweight Home Program (Full Week)

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7 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 5-day, intermediate, bodyweight workout plan for home or when traveling and can't make it to the gym. The only piece of equipment you'll need is an exercise band or tubing.

Each workout session includes between 7-12 exercises. All sessions includes a series of warm-up exercises as well as a few supersets mixed in with each exercise flow. Enjoy!

Workout 1: Focus is on the Legs and Arms.

Workout 2: Work the Chest, Shoulders and Core.

Workout 3: Targets the Legs and Arms.

Workout 4: Emphasizes the Back and Chest.

Workout 5: Hits the Shoulders, Arms and Core.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Workout 1: Legs & Back 10 exercises, 29 mins

Glute Kickback	1x0 reps • 35s	rest: 10s
Iron Cross Stretch	1x0 reps • 35s	rest: 10s
Scorpion	1x10 reps • 35s	rest: 10s
Prisoner Squat	3x0 reps • 35s	rest: 10s
Jump Squat	3x0 reps • 25s	rest: 60s
Superman	3x10 reps • 25s	rest: 20s
Mountain Climber	3x0 reps • 25s	rest: 20s
Machine Inverted Row	4x0 reps • 35s	rest: 25s
Bird Dog	3x10 reps • 35s	rest: 25s
Extended Arm Child Pose	1x10 reps • 75s	rest: 10s

Workout 2: Chest/Shoulders/Core 12 exercises, 31 mins

Dynamic Chest Stretch	1x10 reps • 35s	rest: 15s
Tricep Stretch	1x10 reps • 35s	rest: 15s
Dynamic Back Stretch	1x0 reps • 35s	rest: 15s
Upper Back Stretch	1x0 reps • 35s	rest: 20s
Forearm Plank with Hip Abduction	1x10 reps • 35s	rest: 30s
Push-Up	5x0 reps • 35s	rest: 20s
Air Bike	5x0 reps • 35s	rest: 30s
Band Lateral Raise	3x0 reps • 35s	rest: 10s
Band Shoulder Press	3x0 reps • 35s	rest: 20s
Plank	1x10 reps • 60s	rest: 10s
Side Bridge	2x10 reps • 25s	rest: 30s
Alternating Heel Touch	2x8 reps • 30s	rest: 20s

Workout 3: Legs & Arms 9 exercises, 20 mins

Hip Stretch	1x0 reps • 35s	rest: 15s
Cross-Leg Side Stretch (Supine)	1x0 reps • 35s	rest: 15s
Hamstring Stretch	1x0 reps • 35s	rest: 20s
Bird Dog	1x0 reps • 35s	rest: 20s
Bodyweight Rear Lunge	4x0 reps • 35s	rest: 20s
Band Alternating Bicep Curl	4x0 reps • 35s	rest: 20s
Split Jump	3x0 reps • 25s	rest: 30s
Single-Leg Bench Dip	3x0 reps • 35s	rest: 20s
World's Greatest Stretch	1x0 reps • 35s	rest: 10s

Workout 4: Back & Chest 6 exercises, 18 mins

Tricep Stretch	1x0 reps • 35s	rest: 10s
Dynamic Chest Stretch	1x0 reps • 35s	rest: 10s
Standing Trunk Rotation	1x0 reps • 35s	rest: 18s
Machine Inverted Row	5x5 reps • 35s	rest: 30s
Single-Leg Push-Up	5x5 reps • 35s	rest: 30s
Extended Arm Child Pose	1x0 reps • 90s	rest: 10s

Workout 5: Shld./Arms/Core 6 exercises, 22 mins

Dynamic Chest Stretch	1x10 reps • 35s	rest: 15s
Tricep Stretch	1x10 reps • 35s	rest: 15s
Posterior Capsule Stretch	1x10 reps • 35s	rest: 10s
Band Alternating Bicep Curl	4x10 reps • 35s	rest: 20s
Weighted Bench Dip	4x10 reps • 35s	rest: 20s
Air Bike	2x15 reps • 35s	rest: 60s