Bodyweight Interval Plan

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5 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

NOTE: AS WITH ANY HIIT SESSION, THE IDEA IS TO TRAIN USING A HIGH INTENSITY. PERFORM AS MANY REPS AS POSSIBLE ("AMRAP") BASED ON THE INTERVAL TIME PRESCRIBED.

This is a 5-day, intermediate, full body interval session. Each session in the program starts off with a brief 3 bodyweight movement prep. Following this, you'll dive into a full body, interval-based circuit using supersets. On the off days - you will do cardio sessions.

The main portion of the workout consists of 5 pair of supersets. Each subsequent workout session is a little more challenging as a result of an increase in the volume of work.

Stay Strong Together,

Michael Wood, CSCS
Jefit

Day 1
Day 3
Day 5
Day 2
Day 4

Full Body Day #1 8 exercises, 19 mins

Hug Knees to Chest	1x0 reps • 30s	rest: 15s
Scorpion	1x0 reps • 30s	rest: 15s
Bent Knee Hip Raise	1x0 reps • 30s	rest: 15s
Prisoner Squat	3x0 reps • 30s	rest: 30s
Side to Side Box Shuffle	3x0 reps • 30s	rest: 30s
Plyo Push-Up	3x0 reps • 20s	rest: 30s
Air Bike	3x0 reps • 20s	rest: 30s
Bench Dip	3x0 reps • 30s	rest: 60s

Cardio 1 exercises, 6 mins

Jump Rope

1x0 reps • 300s

rest: 60s

Full Body Day #3 8 exercises, 21 mins

Hug Knees to Chest	1x0 reps • 30s	rest: 15s
Scorpion	1x0 reps • 30s	rest: 15s
Bent Knee Hip Raise	1x0 reps • 30s	rest: 15s
Prisoner Squat	3x0 reps • 35s	rest: 15s
Bodyweight Rear Lunge	3x0 reps • 35s	rest: 60s
Plyo Push-Up	3x0 reps • 25s	rest: 20s
Air Bike	3x0 reps • 25s	rest: 40s
Close Triceps Pushup	3x0 reps • 40s	rest: 60s

Cardio 2 exercises, 22 mins

	Jump Rope	1x0 reps • 300s	rest: 60s
	Running	1x0 reps • 900s	rest: 60s

Full Body Day #5 7 exercises, 17 mins

Hug Knees to Chest	1x0 reps • 30s	rest: 15s
Scorpion	1x0 reps • 30s	rest: 15s
Bent Knee Hip Raise	1x0 reps • 30s	rest: 15s
Prisoner Squat	3x0 reps • 40s	rest: 10s
Standing Long Jump	3x0 reps • 20s	rest: 60s
Plyo Push-Up	3x0 reps • 30s	rest: 20s
Air Bike	3x0 reps • 30s	rest: 60s