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This is a 5-day, beginner, bodyweight exercise plan designed for the 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
Glute Kickback
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1x0 reps • 30s |
rest: 10s
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Iron Cross Stretch
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1x10 reps • 30s |
rest: 10s
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Scorpion
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1x10 reps • 30s |
rest: 10s
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Prisoner Squat
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3x0 reps • 30s |
rest: 10s
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Jump Squat
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3x0 reps • 25s |
rest: 60s
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Mountain Climber
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3x0 reps • 20s |
rest: 20s
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Superman
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3x10 reps • 20s |
rest: 45s
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Machine Inverted Row
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3x0 reps • 30s |
rest: 25s
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Bird Dog
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3x10 reps • 30s |
rest: 60s
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Extended Arm Child Pose
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1x10 reps • 75s |
rest: 10s
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Dynamic Chest Stretch
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1x10 reps • 30s |
rest: 15s
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Tricep Stretch
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1x10 reps • 25s |
rest: 15s
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Dynamic Back Stretch
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1x0 reps • 30s |
rest: 15s
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Upper Back Stretch
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1x0 reps • 25s |
rest: 20s
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Forearm Plank with Hip Abduction
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1x10 reps • 30s |
rest: 30s
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Push-Up
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4x0 reps • 30s |
rest: 20s
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Air Bike
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4x0 reps • 25s |
rest: 30s
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Band Lateral Raise
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3x0 reps • 25s |
rest: 10s
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Band Shoulder Press
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3x0 reps • 25s |
rest: 20s
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Plank
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1x10 reps • 60s |
rest: 10s
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Alternating Heel Touch
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2x0 reps • 30s |
rest: 20s
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Barbell Ab Rollout (Kneeling)
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2x10,8 reps |
rest: 60s
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Hip Stretch
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1x0 reps • 30s |
rest: 15s
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Cross-Leg Side Stretch (Supine)
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1x0 reps • 30s |
rest: 15s
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Hamstring Stretch
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1x0 reps • 30s |
rest: 20s
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Bird Dog
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1x0 reps • 30s |
rest: 20s
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Bodyweight Rear Lunge
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4x0 reps • 30s |
rest: 20s
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Band Alternating Bicep Curl
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4x0 reps • 30s |
rest: 30s
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Split Jump
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3x0 reps • 20s |
rest: 30s
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Single-Leg Bench Dip
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3x0 reps • 45s |
rest: 60s
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World's Greatest Stretch
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1x0 reps • 40s |
rest: 10s
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Tricep Stretch
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1x0 reps • 30s |
rest: 10s
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Dynamic Chest Stretch
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1x0 reps • 30s |
rest: 10s
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Standing Trunk Rotation
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1x0 reps • 30s |
rest: 18s
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Machine Inverted Row
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4x6 reps • 30s |
rest: 30s
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Single-Leg Push-Up
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4x6 reps • 30s |
rest: 30s
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Extended Arm Child Pose
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1x0 reps • 90s |
rest: 10s
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Dynamic Chest Stretch
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1x10 reps • 25s |
rest: 15s
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Tricep Stretch
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1x10 reps • 30s |
rest: 15s
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Posterior Capsule Stretch
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1x10 reps • 30s |
rest: 10s
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Band Alternating Bicep Curl
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4x10 reps • 35s |
rest: 20s
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Weighted Bench Dip
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4x10 reps • 35s |
rest: 20s
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Air Bike
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2x15 reps |
rest: 60s
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