5 Day Jumpstart Step and Weights Fitness Program

Posted by Jenny Ford on

Ready to fire-up your health and fitness? I've created this 5 Day Jumpstart Step & Weights Program for every participant level. Protect your health, heart, and mind by completing this program.

Every day you’ll start with a fun step combo, then move on to weights using dumbbells, targeting specific muscle groups. Scroll down to begin days 1-5.

Each workout runs an average time of 12 minutes. Feel free to repeat each day twice if you need a bit more exercise to meet your specific fitness goals.

If you want a total body cardio and strength workout, you can complete all 5 days in one go, giving you 62 minutes total workout time.

I used a beat track to help keep a 126 bpm tempo. Feel free to put on your favorite tunes to help motivate you in your workout.

Be sure to leave your feedback in the comments below. I truly appreciate you taking the time to let me know what you think.

Equipment: step bench and one set of heavy and one set of light dumbbells.

Day One Description: Begin with a fun step combo with repeaters, V-steps, and leg back corner corner with the option to really 'pop' it up. Then move on to your heavy weights for squats, Bulgarian lunges, curtsy squats, and stand on your bench dipping back. End with a stretch targeting the specific muscles we worked today.

 

Day Two Description: Begin with a fun step combo with kicks, Charleston's, insoles, and L-steps. Then move on to your heavy weights for deadlifts, one arm rows, reverse pec flies, push-ups, flies, and chest press. End with a stretch targeting the specific muscles we worked today.

Day Three Description: Begin with a fun step combo turn-steps, ham curls, kicks, leg backs, side legs, and repeaters. Then move on to your heavy weights for wide squats with upright rows, one arm overhead press, side raise/front raise, side raise with hip hinge. End with a stretch targeting the specific muscles we worked today.

Day Four Description: Begin with a fun step combo with ham curls, stomps up-down-up-down, over the top, and kicks corner to corner. Then move on to your weights for concentration curls, hammer curls, tricep overhead extensions, side raise-front raise, and tricep kickbacks. End with a stretch targeting the specific muscles we worked today. ***Please note my mic dropped my voice at about 6:45 for 15 seconds while we do concentration curls. Follow my movements on the screen and you'll do just great!***

Day Five Description: Begin with a fun step combo with basics and a variety of lift steps. Then move on to a great core and abs section starting with standing figure 8's, different plank variations, then sitting on your bench work through great exercises for your abdominals. End with a stretch targeting the specific muscles we worked today.

Now that you've completed my 5 Day Jumpstart Step & Weights Program, are you ready for more? Try my 28 Day Heart Health Fitness Challenge next. 

**Disclaimer: Be sure to consult your doctor before beginning this or any other exercise program. Not all exercises are suitable for everyone. By engaging in these workouts, you agree that you do so at your own risk, and assume all associated risk of injury.

 


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3 comments

  • I’ve always avoided strength training, I find it SO boring. I do love the 5 Day Jump Start program, though. I do all five workouts in sequence to make a great one hour workout. I do the whole hour 3 times a week, and can tell the strength training is making a difference. This workout is so fun and interesting it just flies by. Thanks for getting me motivated to do the strength training I know I need to do!

    Lori on
  • Love these workouts! I’ve used them numerous times and often combine them or do them twice in a row!

    Shannon Brown on
  • I have done these workouts separately and together – the short ones are great to add onto a cardio day and boy doing them together gives a great workout (on the days where I have a bit more time), Jenny Ford I love your workouts – they are always upbeat and fun.
    Thanks for all the great options that keep me on track

    Kimberly Ryan on

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