Building Bodyweight Strength 2

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7 DAYS - Cutting - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

This bodyweight only program will help you build overall strength. It is a beginner level program, however, it can be used by a novice or an individual who is more experienced. If in fact exercise is new to you or you have been away from the gym for a while, this plan will help build strength. For those more experienced, it can be used as a maintenance program. It will maintain your strength levels if you're traveling or can't get to the gym. Each sessions includes both strength & stretching exercises.

The program includes 3-days of workouts and three days of cardio. The exercise sessions use only bodyweight exercises via three unique training sessions. All three have 1-2 exercises that will need to performed as supersets. Back-to-back with minimal rest.

All workouts are interval-based, meaning your goal is to perform as many repetitions as possible (using good form) for each set in the prescribed time. Enjoy!

Day 1: Full Body

Day 2: Upper Body & Core

Day 3: Lower Body & Core

Day 4: Cardio

Day 5: Cardio

Day 6: Foam Roller & Mobility work (on own)

Day 7: Light Cardio (jump rope)

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Workout 1: Full Body 13 exercises, 26 mins

Bridge	2x8 reps • 30s	rest: 10s
Air Bike	2x0 reps • 30s	rest: 10s
Cobra	1x8 reps • 30s	rest: 20s
Plank	1x8 reps • 30s	rest: 15s
Alternate Heel Touchers	1x0 reps • 30s	rest: 15s
Mountain Climbers	1x0 reps • 30s	rest: 20s
Prisoner Squat	2x0 reps • 30s	rest: 20s
Push Up	2x0 reps • 30s	rest: 20s
Bodyweight Lunge	1x0 reps • 30s	rest: 15s
Standing Quadriceps Stretch	1x8 reps • 30s	rest: 20s
Kneeling Hip Flexor	1x0 reps • 30s	rest: 15s
Extended Arm Child Pose	1x0 reps • 30s	rest: 10s
Upward Facing Dog	1x0 reps • 30s	rest: 10s

Workout 2: Lower Body & Core 11 exercises, 21 mins

Hug Knees to Chest	1x0 reps • 35s	rest: 15s
Frog Sit Ups	1x0 reps • 35s	rest: 15s
Glute Kickback	1x0 reps • 35s	rest: 20s
Single Leg Glute Bridge	1x0 reps • 35s	rest: 20s
Rear Bodyweight Lunge	2x0 reps • 30s	rest: 20s
Bodyweight Wall Squat	2x0 reps • 30s	rest: 30s
Standing Quadriceps Stretch	1x8 reps • 30s	rest: 20s
Standing Long Jump	1x0 reps • 30s	rest: 30s
Knee Across The Body	1x0 reps • 30s	rest: 15s
Extended Arm Child Pose	1x0 reps • 60s	rest: 10s
Upward Facing Dog	1x0 reps • 40s	rest: 10s

Workout 3: Upper Body & Core 13 exercises, 25 mins

Dynamic Chest Stretch	1x0 reps • 30s	rest: 10s
Posterior Capsule	1x8 reps • 30s	rest: 10s
Middle Back Stretch	1x0 reps • 30s	rest: 30s
Sphinx	1x0 reps • 30s	rest: 20s
Plank with Side Kick	2x0 reps • 35s	rest: 20s
Wide Hand Pushup	2x0 reps • 35s	rest: 20s
Downward Facing Dog	1x0 reps • 30s	rest: 20s
Rolling	1x0 reps • 30s	rest: 20s
Opening Out Twist	1x8 reps • 30s	rest: 20s
Crunches	2x0 reps • 35s	rest: 15s
Pelvic Tilt Into Bridge	2x0 reps • 35s	rest: 20s
Extended Arm Child Pose	1x0 reps • 45s	rest: 10s
Upward Facing Dog	1x0 reps • 30s	rest: 10s