JTMFIT - The New Edge of Performance 1.0
JTMFIT - The New Edge of Performance 1.0
Warm Up:
45:15 (45 seconds of each movement with 15 seconds rest in between each movement)
Bodyweight Circuit:
40:20 (Perform each movement for 40 seconds then rest for 20 seconds)
Once you have completed the 3 sets REST 2-3 Minutes then...
Warm Up:
45:15 (45 seconds of each movement with 15 seconds rest in between each movement)
Dumbbell Circuit:
Warm Up:
45:15 (45 seconds of each movement with 15 seconds rest in between each
movement)
Bodyweight Circuit:
Once you have completed all 5 sets rest 2-3 Minutes then...
45:15 (45 seconds of each movement with 15 seconds rest in between each movement)
Dumbbell Workout:
*Use pretty heavy dumbbells on these AMRAP’s. You may need to have different weights for each
movement which is totally fine. Make sure to make the weights very challenging but still be able to
have good technique!
*Make sure to warm up each movement with lighter weight and build up to the weight you will use in
the workout
• 5 DB Bench Press
• 5 DB Reverse Lunges (5 Left Leg then 5 Right Leg)
Once you have completed both AMRAP’s rest 2-3 minutes then...
Warm Up:
45:15 (45 seconds of each movement with 15 seconds rest in between each movement)
40:20 (Perform each exercise for 40 seconds then rest for 20 seconds)
• Bicycle Crunch
• Leg Lift to Hip Thrust
• Single Leg V-Up
• Toe Touchers
• Low Plank Punches
REST DAYS
WEEK 2
Week 2 : MONDAY
Warm Up:
45:15 (45 seconds of each movement with 15 seconds rest in between each movement)
Bodyweight Circuit:
40:20 (Perform each movement for 40 seconds then rest for 20 seconds)
Once you have completed the 3 sets REST 2-3 Minutes then...
Warm Up:
45:15 (45 seconds of each movement with 15 seconds rest in between each movement)
Dumbbell Circuit:
Warm Up:
45:15 (45 seconds of each movement with 15 seconds rest in between each
movement)
Bodyweight Circuit:
Once you have completed all 5 sets rest 2-3 Minutes then...
45:15 (45 seconds of each movement with 15 seconds rest in between each movement)
Dumbbell Workout:
*Use pretty heavy dumbbells on these AMRAP’s. You may need to have different weights for each
movement which is totally fine. Make sure to make the weights very challenging but still be able to
have good technique!
*Make sure to warm up each movement with lighter weight and build up to the weight you will use in
the workout
• 5 DB Bench Press
• 5 DB Reverse Lunges (5 Left Leg then 5 Right Leg)
Once you have completed both AMRAP’s rest 2-3 minutes then...
Warm Up:
45:15 (45 seconds of each movement with 15 seconds rest in between each movement)
40:20 (Perform each exercise for 40 seconds then rest for 20 seconds)
• Bicycle Crunch
• Leg Lift to Hip Thrust
• Single Leg V-Up
• Toe Touchers
• Low Plank Punches
REST DAYS
WEEK 3
Week 3 : MONDAY
Warm Up:
45:15 (45 seconds of each movement with 15 seconds rest in between each
movement)
Bodyweight Circuit:
45:15 (Perform each movement for 45 seconds then rest for 15 seconds)
Once you have completed the 3 sets REST 2-3 Minutes then...
Warm Up:
45:15 (45 seconds of each movement with 15 seconds rest in between each movement)
Dumbbell Circuit:
Dumbbell Ab Finisher:
*Use between a 8-20 pound dumbbell or you can just use your bodyweight. Try to complete all 90
reps with good form without resting!
• 30 Toe Touchers
• 30 Alt. Single Leg V-Ups
• 30 V-ups
Warm Up:
45:15 (45 seconds of each movement with 15 seconds rest in between each
movement)
Bodyweight Circuit:
Once you have completed all 5 sets rest 2-3 Minutes then...
Warm Up:
45:15 (45 seconds of each movement with 15 seconds rest in between each movement)
Dumbbell Workout:
*Use pretty heavy dumbbells on these AMRAP’s. You may need to have different weights for
each movement which is totally fine. Make sure to make the weights very challenging but still be
able to have good technique!
*Make sure to warm up each movement with lighter weight and build up to the weight you will
use in the workout
• 6 DB Deadlifts
• 6 Chin Ups
Once you have completed both AMRAP’s rest 2-3 minutes then...
Warm Up:
45:15 (45 seconds of each movement with 15 seconds rest in between each
movement)
45:15 (Perform each exercise for 45 seconds then rest for 15 seconds)
• Plank Punches
• Toe Touchers
• Tuck Ups
• Bicycle Crunches
• Side Plank Lifts L. Side
• Side Plank Lifts R. Side
REST DAYS
WEEK 4
Week 4 : MONDAY
Warm Up:
45:15 (45 seconds of each movement with 15 seconds rest in between each
movement)
Bodyweight Circuit:
45:15 (Perform each movement for 45 seconds then rest for 15 seconds)
Once you have completed the 3 sets REST 2-3 Minutes then...
Warm Up:
45:15 (45 seconds of each movement with 15 seconds rest in between each movement)
Dumbbell Circuit:
Dumbbell Ab Finisher:
*Use between a 8-20 pound dumbbell or you can just use your bodyweight. Try to complete all 90
reps with good form without resting!
• 30 Toe Touchers
• 30 Alt. Single Leg V-Ups
• 30 V-ups
Warm Up:
45:15 (45 seconds of each movement with 15 seconds rest in between each
movement)
Bodyweight Circuit:
Once you have completed all 5 sets rest 2-3 Minutes then...
Warm Up:
45:15 (45 seconds of each movement with 15 seconds rest in between each movement)
Dumbbell Workout:
*Use pretty heavy dumbbells on these AMRAP’s. You may need to have different weights for
each movement which is totally fine. Make sure to make the weights very challenging but still be
able to have good technique!
*Make sure to warm up each movement with lighter weight and build up to the weight you will
use in the workout
• 6 DB Deadlifts
• 6 Chin Ups
Once you have completed both AMRAP’s rest 2-3 minutes then...
Warm Up:
45:15 (45 seconds of each movement with 15 seconds rest in between each
movement)
45:15 (Perform each exercise for 45 seconds then rest for 15 seconds)
• Plank Punches
• Toe Touchers
• Tuck Ups
• Bicycle Crunches
• Side Plank Lifts L. Side
• Side Plank Lifts R. Side
REST DAYS
WEEK 5
Week 5 : MONDAY
Warm Up:
45:15 (45 seconds of each movement with 15 seconds rest in between each
movement)
Bodyweight Circuit:
45:15 (Perform each movement for 45 seconds then rest for 15 seconds)
Once you have completed the 3 sets REST 2-3 Minutes then...
Warm Up:
45:15 (45 seconds of each movement with 15 seconds rest in between each movement)
Dumbbell Complex:
*A complex means that once you pick the dumbbells up you don’t put them down until you finish
each rep of each movement
*Make sure to warm up each movement with lighter weight and build up to the weight you will
use in the workout
• Tuck Ups
• Bicycle Crunches
• Low Plank Punches
• V-Ups
• Low Plank Knee to Elbow
• Leg lift to Pulse
• Rolling Side Plank
• Flutter Kicks
Warm Up:
45:15 (45 seconds of each movement with 15 seconds rest in between each
movement)
Bodyweight Circuit:
Once you have completed all 5 sets rest 2-3 Minutes then...
Warm Up:
45:15 (45 seconds of each movement with 15 seconds rest in between each movement)
Dumbbell Workout:
*Use pretty heavy dumbbells on these AMRAP’s. You may need to have different weights for
each movement which is totally fine. Make sure to make the weights very challenging but still be
able to have good technique!
*Make sure to warm up each movement with lighter weight and build up to the weight you will
use in the workout
• 7 DB Deadlifts
• 7 Chin Ups
Warm Up:
45:15 (45 seconds of each movement with 15 seconds rest in between each
movement)
45:15 (Perform each exercise for 45 seconds then rest for 15 seconds)
• Hollow Rocks
• Rolling Side Plank
• Single Leg V Up to Regular V Up
• Side Plank Lifts L. Side
• Side Plank Lifts R. Side
• Flutter Kicks
REST DAYS
WEEK 6
Week 6 : MONDAY
Warm Up:
45:15 (45 seconds of each movement with 15 seconds rest in between each
movement)
Bodyweight Circuit:
45:15 (Perform each movement for 45 seconds then rest for 15 seconds)
Once you have completed the 3 sets REST 2-3 Minutes then...
Warm Up:
45:15 (45 seconds of each movement with 15 seconds rest in between each movement)
Dumbbell Complex:
*A complex means that once you pick the dumbbells up you don’t put them down until you finish
each rep of each movement
*Make sure to warm up each movement with lighter weight and build up to the weight you will
use in the workout
• Tuck Ups
• Bicycle Crunches
• Low Plank Punches
• V-Ups
• Low Plank Knee to Elbow
• Leg lift to Pulse
• Rolling Side Plank
• Flutter Kicks
Warm Up:
45:15 (45 seconds of each movement with 15 seconds rest in between each
movement)
Bodyweight Circuit:
Once you have completed all 5 sets rest 2-3 Minutes then...
Warm Up:
45:15 (45 seconds of each movement with 15 seconds rest in between each movement)
Dumbbell Workout:
*Use pretty heavy dumbbells on these AMRAP’s. You may need to have different weights for
each movement which is totally fine. Make sure to make the weights very challenging but still be
able to have good technique!
*Make sure to warm up each movement with lighter weight and build up to the weight you will
use in the workout
• 7 DB Deadlifts
• 7 Chin Ups
Warm Up:
45:15 (45 seconds of each movement with 15 seconds rest in between each
movement)
45:15 (Perform each exercise for 45 seconds then rest for 15 seconds)
• Hollow Rocks
• Rolling Side Plank
• Single Leg V Up to Regular V Up
• Side Plank Lifts L. Side
• Side Plank Lifts R. Side
• Flutter Kicks
REST DAYS