5-Day Autumn Strength

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5 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 training Autumn Challenge. As the seasons change, your fitness doesn’t have to slow down. Whether you’re at home or in the gym, this plan will help you stay strong. Track each session in Jefit and see your strength increase week by week!

Each week you will need to complete three, full body, dumbbell strength training sessions that can be done at home or at the gym. On the "off" days you will have easy cardio sessions with added flexibility and mobility exercises.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Monday
Wednesday
Friday
Tuesday
Thursday

Session 1 8 exercises, 50 mins

Dumbbell Bench Squat	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 15s
Dumbbell Bench Press	3x8 reps	rest: 75s
Dumbbell Alternating Shoulder Press	3x8 reps	rest: 60s
Dumbbell Bicep Curl	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Crunch with Hands Overhead	2x15 reps	rest: 60s

Session 2 5 exercises, 31 mins

World's Greatest Stretch	1x0 reps • 40s	rest: 20s
Jumping Jacks	1x20 reps	rest: 30s
Jump Rope	1x0 reps • 2m	rest: 60s
Indoor Cycling	1x0 reps • 18m	rest: 60s
Extended Arm Child Pose	1x0 reps • 60s	rest: 20s

Session 3 8 exercises, 49 mins

Dumbbell Bench Squat	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Dumbbell Bent-Over Row	3x8 reps	rest: 15s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell Alternating Shoulder Press	3x8 reps	rest: 60s
Dumbbell Bicep Curl	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Air Bike	2x20,15 reps	rest: 60s

Session 4 5 exercises, 40 mins

Kneeling Hip Flexor	1x0 reps • 35s	rest: 20s
Kneeling Thoracic Mobility	1x10 reps	rest: 20s
Walking	1x0 reps • 30m	rest: 60s
Wide Leg Stretch	1x8 reps • 40s	rest: 20s
World's Greatest Stretch	1x0 reps • 35s	rest: 20s

Session 5 7 exercises, 48 mins

Dumbbell Plie Squat	3x10,8,6 reps	rest: 60s
Dumbbell Reverse Lunge	3x10,8,6 reps	rest: 60s
Dumbbell Bent-Over Row	3x10,8,6 reps	rest: 15s
Dumbbell Fly	3x10,8,6 reps	rest: 60s
Dumbbell Alternating Shoulder Press	3x10,8,6 reps	rest: 60s
Dumbbell Concentration Curl	3x10,8,6 reps	rest: 60s
Dumbbell Tricep Extension	3x10,8,6 reps	rest: 60s