Dumbbell Interval Plus

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7 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is a well-designed intermediate workout interval plan that features 3 different exercise routines plus three cardio sessions. Look for the bonus workout at the end of the week (day 7). Each interval-based session should be repeated - 3x/wk. - over the course of a 4-week period. Give it a try if you’re new to JeFit or even if you’ve been using the app for a while now.

All workout sessions begin with a bodyweight warm-up followed by 6 exercises that are paired together forming compound sets. These are done back-to-back w/o rest before moving to the next set of exercises. Each subsequent session is a bit more challenging in terms of volume of work performed (sets x reps x load).

Each subsequent workout is typically a few minutes longer than the previous one. Workouts include 11 different exercises and are about 20-minutes long.

Stay Strong Together,

MICHAEL WOOD, CSCS
JeFit

Workout 1 11 exercises, 17 mins

Hip Thrusts	1x0 reps • 35s	rest: 20s
Cobra	1x0 reps • 35s	rest: 20s
Mountain Climbers	1x0 reps • 35s	rest: 20s
Air Bike	1x0 reps • 35s	rest: 20s
Prisoner Squat	1x0 reps • 35s	rest: 20s
Dumbbell Rear Lunge	2x0 reps • 40s	rest: 0s
Push Up	2x0 reps • 40s	rest: 30s
Dumbbell Reverse Grip Incline Bench Two Arm Row	2x0 reps • 40s	rest: 0s
Dumbbell Alternate Seated Press	2x0 reps • 40s	rest: 30s
Dumbbell Alternate Bicep Curl	2x0 reps • 40s	rest: 0s
Single Bench Dip	2x0 reps • 40s	rest: 30s

Cardio Session 2 exercises, 12 mins

	Walking	1x0 reps • 300s	rest: 60s
	Treadmill Running	1x0 reps • 300s	rest: 60s

Workout 3 11 exercises, 18 mins

Hip Thrusts	1x0 reps • 40s	rest: 20s
Alternating Arm Cobra	1x0 reps • 40s	rest: 20s
Mountain Climbers	1x0 reps • 40s	rest: 20s
Prisoner Squat	1x0 reps • 40s	rest: 20s
Air Bike	1x0 reps • 40s	rest: 20s
Dumbbell Lunges	2x0 reps • 45s	rest: 0s
Deep Push Up	2x0 reps • 45s	rest: 30s
Dumbbell One Arm Row	2x0 reps • 45s	rest: 0s
Dumbbell Standing Press	2x0 reps • 45s	rest: 30s
Dumbbell Seated Concentration Curl on Exercise Ball	2x0 reps • 45s	rest: 0s
Bench Dip	2x0 reps • 45s	rest: 30s

Cardio Session 2 exercises, 17 mins

	Indoor Cycling	1x0 reps • 600s	rest: 60s
	Rowing	1x0 reps • 300s	rest: 60s

Workout 5 11 exercises, 15 mins

Hip Thrusts	1x0 reps • 30s	rest: 20s
Cobra	1x0 reps • 30s	rest: 20s
Mountain Climbers	1x0 reps • 30s	rest: 20s
Air Bike	1x0 reps • 30s	rest: 20s
Prisoner Squat	2x0 reps • 30s	rest: 20s
Dumbbell Rear Lunge	2x0 reps • 30s	rest: 0s
Push Up	2x0 reps • 30s	rest: 30s
Dumbbell Incline Bench Two Arm Row	2x0 reps • 30s	rest: 0s
Dumbbell Shoulder Press	2x0 reps • 30s	rest: 30s
Dumbbell Seated Concentration Curl on Exercise Ball	2x0 reps • 30s	rest: 0s
Single Bench Dip	2x0 reps • 30s	rest: 30s