An individual can target all their main body parts and either gain/maintain muscle mass until life gets back to normal.
#ANOTHER NAME FOR FLUTTER KICKS EXERCISE IN JEFIT FULL#
This workout routine is for anyone who can’t get to a gym or is looking for a full body routine using dumbbells only.įor individuals who put their gym membership on “hold” or aren’t able to get to a gym this routine will provide a sufficient full-body, 3-day split routine.
Drink plenty of H2O and get 7-8 hours of sleep. Use 25-35 grams/protein in any protein drink or meal. Make sure it contains the amino acid leucine though. Supplement meals and all workouts with a whey protein drink if needed. Eat whole foods while consuming plenty of healthy carbs, fat, fiber and at least 1 gram of protein/kilogram of body weight.
Really pay attention to your diet while following this exercise program. The goal of this plan is to build a base-level of general strength across all major muscle groups. Meaning, two sessions or if you like, repeat for 4 sessions/week taking a rest day between workouts. This intermediate session offers two training sessions that can be done 1-2x/week. You want to keep a controlled pace at all times and focus on the contraction on the muscles during each repetition). *** (Notes : During the final 3 weeks of the routine, there is more focus on performing each repetition to its fullest with added weight to each exercise to build size and strength. This set of exercises are also performed for three days each week, with the focus on the volume and resistance during the workout. Increasing the resistance and volume will require your abdominal muscles to strengthen thus building more defined and fuller abs. *** (Notes : With the first 3 weeks of the routine, you will be performing the same exercises with the same movements, volume and resistance).įor weeks four through six in this exercise program, you will be asked to increase the volume and the resistance of each exercise that you do in the routine. You will perform this set of exercises three days each week as you focus on technique, intensity, and the amount of repetitions performed. Such as, getting enough sleep, expending additional calories if needed, and focusing on a healthy diet. A big component here is what you end up doing away from the gym. When working with more repetitions, you have the potential to burn more calories and fat surrounding the abdominal muscles that you are targeting and working hard to develop. Each exercise will help target a different area of the abdominal muscles from the obliques to the lower abs to the whole core.įor the first three weeks when you do your workouts in this exercise program, you will do ab exercises with more repetitions and less sets. Six Week Six-Pack Absįor those looking to build a defined their six pack the old fashioned way, use this routine, for six weeks, to get you the sculpted and defined abs that you have been looking for. Each subsequent workout session is a little more challenging as a result of an increase in the volume of work (sets x repetitions).Įquipment needed: kettlebells and plyo box (or a small step or bench). The main portion of the workout consists of 5 pair of supersets. Following this, you’ll dive into a full body, interval-based, circuit using supersets. Each session in the program starts off with a brief 3 bodyweight movement prep to get the body ready for a high-intensity session.
The program includes 3-days, intermediate-level, full body, HIIT sessions. This is one way to make sure that you get the most out of each workout. Perform as many repetitions as possible (“AMRAP”) based on the interval time that is prescribed. Also, we’re interested in hearing your thoughts on what you consider the best strength programs that you have tried on the Jefit app? Jefit Exercise Programs to Try (“Click” a Workout Title to See the Actual Program)Īs with any HIIT session, the idea is to train using a high intensity, which at times can be easier said than done! You should be breathing heavy (“winded”) by the end of each set. Let us know if you end up downloading any of the programs. Each one is currently featured on the Jefit app, if you want to check one of them out. Individuals who use our app can try one of the exercise programs mentioned, or of course, design their own workout.īelow are eight exercise programs that we wanted to mention. From basic strength programs, to muscle endurance, 5 x 5 training programs, bodyweight circuits and even Tabata and HIIT workouts. You name it, and Jefit offers it on their app. The award-winning Jefit app currently offers more than three thousand different exercise programs.
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