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March 25, 2017

Workout Plan – Week 6

Week 6 Workout Plan

Anyone can do these quick workouts, whether this is your first time working out or you are coming back from taking a break or you already workout regularly. The majority of the workouts can be done in just 30 minutes or less.

They involve bodyweight movements, others use dumbbells or resistance bands. If you don’t have them, you can switch out the day’s workout with any of the other workouts. Feel free to follow the week in order or mix them up, but get them done.

Here are a few tips to keep in mind for your workouts:

  • You can click on an image to view a larger version or print it.
  • When a workout does not include a warm-up, jog in place or do jumping jacks for a minute or two to get the blood flowing.

We also have a free printable page of four 5-Minute Warm-Ups you can use to ensure you are properly warmed-up for your workouts. Click the button below to get your copy!

  • When a workout does not include a cool-down, take a few minutes to stretch. Don’t put it off. The best time to stretch is while your muscles are still warm. And you’re less likely to skip stretching that day if you do it right after the workout.
  • Give it your all when you workout. Not 80%, not 90%. Give it a full 100% effort or more.
  • Focus on doing each movement with proper form to prevent injury.
  • If you don’t know what a movement is, substitute it with one you do know. I will be posting a movement guide soon.
  • Be mindful of your breathing. Don’t hold your breath.
  • If you need to take a break, try not to stop. Instead take a few seconds to move a little slower, but keep moving. Then pick the intensity right back up again.
  • Follow each workout with healthy protein and healthy carbs to replenish depleted energy. Ideally you want to do this within 20 to 30 minutes after you workout.
  • It’s important to give your body time to recover. Make sure to take those active rest days. The keyword is ACTIVE. Do something that raises your heart rate for 30 minutes on those rest days.
  • Turn on some upbeat, fast beat music to keep you motivated.
  • Have fun!

Don’t forget to pin this to your favorite Pinterest board for later.

Week 6 Workout Plan

Send me any questions in the comments below. Enjoy!

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22 Comments on “Workout Plan – Week 6

ShootingStarsMag
March 26, 2017 at 4:32 pm

Thanks for sharing! I really do need to get more workouts in, but right now I’m just trying to work on walking more – get my blood pressure up without doing anything too strenuous.

-Lauren

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emmaandrose
March 26, 2017 at 5:11 pm

Yes, your health comes first and I always recommend you check with your physical or health care provider before starting any health, fitness or weight-loss program.

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Beth
March 27, 2017 at 3:55 pm

I could really use an at home type workout like this! I need to get more active again! I walk and run, but I don’t get enough strength training!

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emmaandrose
April 1, 2017 at 11:47 am

Ideally you want to include strength training at a minimum twice a week. And it gets more and more important as we age.

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Lianne
March 27, 2017 at 4:55 pm

I hate burpees lol! A great work out that I will have to try soon!
Lianne | Makes, Bakes and Decor

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emmaandrose
March 28, 2017 at 8:03 pm

Most people hate burpees. It’s like how I hate broccoli, but I know it’s good for me, but it doesn’t make me like broccoli more. lol

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Rae
March 27, 2017 at 5:08 pm

I love seeing other peoples’ workouts! This one looks great to try this week 🙂

Rae
Mindful Rambles

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emmaandrose
March 28, 2017 at 8:00 pm

Thank you! Come back and let me know what you think. I appreciate constructive feedback.

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Shannon
March 27, 2017 at 5:08 pm

This is great! I’ve been looking for different routines to mix it up! Thank you!!!

Would you guys like to be one of our Healthy Inside and Out features!!!? Check us out. Let me know if you would be interested!

http://Www.thatmotivatedmama.com

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emmaandrose
March 28, 2017 at 7:58 pm

Thanks for the feedback. And yes, I would love to be one of your Healthy Inside and Out features. Send me an email at lynn@emmaandrose.com and we’ll connect.

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Kimberly
March 27, 2017 at 6:08 pm

This sounds like an easy, tailored and doable workout plan. I haven’t been able to do anything physically strenuous since my severe back injury and I really miss doing all these things. I think that if you’re physically able to do these things, do it! It’s so good not only for your physical health but for your mental health too!

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emmaandrose
March 28, 2017 at 7:55 pm

You are so right. Exercise is not a punishment – it’s a privilege. When I had a concussion I nearly went crazy because I couldn’t move around much. I hope you recoup well enough to get more physical activity back into your life.

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Leslie
March 27, 2017 at 6:29 pm

This is such a great workout plan and tips! Thanks for sharing!

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emmaandrose
March 28, 2017 at 7:53 pm

Thanks for checking them out. 🙂

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Rachel G
March 27, 2017 at 10:24 pm

These workouts would definitely get your heart rate up! I’ve been doing a lot of Pilates recently–I love starting my morning with it!

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emmaandrose
March 28, 2017 at 7:52 pm

That’s great! Pilates is really effective in building a strong & sleek body.

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Lindsay
March 29, 2017 at 2:29 am

What a great workout plan. I’d go through the workouts.
I saw your FB profile pic in the PP group and damn girl, your back is on FIRE. 🙂

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emmaandrose
April 1, 2017 at 12:10 am

Thank you. Hard work pays off 🙂

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Laneic Lavalle
March 29, 2017 at 5:18 am

Thanks for sharing especially the tip about “active resting”. I see a lot of people take cheat days and completely shut down and it’s a good thing to keep in mind to stay active.

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emmaandrose
April 1, 2017 at 12:08 am

Yes, sometimes you don’t know you need a rest day until it’s too late and you’ve overdone it. That’s why it’s good to plan out your workouts and rest days.

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Akaleistar
March 30, 2017 at 12:30 am

Great tips! I need to change up my workout 🙂

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emmaandrose
April 1, 2017 at 12:06 am

Thanks, glad you like them.

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