J2FIT
General Fitness, BodybuildingThis is a 4-week, four day dumbbell and bodyweight workout program that is geared to build muscle and improve fitness.
These workouts are scalable for all levels, and can be done with light and heavy dumbbells.
Most work sets are done for time, therefore allowing individuals some flexibility to increase weights or use light weights depending on their goals.
There are two upper body workouts and two lower body workouts, with all muscle groups being trained AT LEAST 2X PER WEEK... which ensures muscle growth.
Every workout ends with a 8-12 minute finisher EMOM, geared to attack arms and abs in a HIIT style workout.
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
Dead Bug
3 x 10
A2
Scap Push-Up
3 x 10
A3
Wall Walks
3 x 3
B1
Dumbell Z-Press
4 x 0:45
B2
DB Renegade Row
4 x 0:45
C1
Bent Dumbbell Upright Row
4 x 0:45
C2
Prone Pulldown
4 x 0:45
12min Arm HIIT EMOM
D
Perform the below movements each minute that is prescirbed. In the 5th minute, restart with movement 1, and repeat for a total of 3 complete rounds Min 1 - DB Close Grip Push Up x MAX reps Min 2 - Kneeling DB Hammer Curl x MAX reps Min 3 - Burpee over DB x MAX reps Min 4 - REST Record total number of reps for entire 12 minutes.
A1
Glute Bridge Hold
3 x 0:30
A2
Cat Cow
3 x 10
A3
Cossack Squats
3 x 10
B1
Heel Elevated Dumbbell Pause Squat
4 x 0:45
B2
l sit leg lifts (floor)
4 x 0:45
C1
Front Foot Elevated Poliquin Split Squat
4 x 0:45
C2
Foam Roller Hamstring Curl
4 x 0:45
D
Single Leg Stair Calf Raise
4 x 0:45
8min Abs
E
8min Abs Min 1 - V Up Min 2 - Oblique Side Crunch (30 sec per side) Min 3 - Hollow Rock Min 4 - Deadbug repeat 2 total times
A1
Hollow Hold
3 x 0:30
A2
Prone Shoulder Swimmers
3 x 20
A3
Dead-Stop Push Up
3 x 5
B1
Dumbbell Pause Floor Flye
4 x 0:45
B2
Incline Push Up
4 x 0:45
C1
Bent Over Double Dumbbell Row
4 x 0:45
C2
Lying Dumbbell Pullover
4 x 0:45
Circuit
D
3 Rounds 12min EMOM Min 1 - Bent Over Dumbbell Spider Curl Min 2 - Bent Over Triceps Kick Back Min 3 - Deficit Push Up or Jumping Jacks Min 5 - REST
A1
Couch Stretch (Hip Flexors)
3 x 0:30
A2
Fire Hydrant
3 x 10
A3
Superman
3 x 10
B1
Dumbbell Bulgarian Split Squat
4 x 0:45
B2
Dumbbell Death March
4 x 0:45
C1
4-3-1 Sumo Stance Dumbbell Deadlift
4 x 1:00
C2
Dumbbell Lying Hip Thrust
4 x 1:00
D
Stair Calf Raise
4 x 1:00
8min Abs
E
Min 1 - Dragonflies Min 2 - Bicycle Kicks Min 3 - Hollow Hold Min 4 - High Knee in Place repeat 2 times through
Michael Dewar
Weightlifting Coach, NCAA Strength and Conditioning Coach, Athlete, Outdoorsman
