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May 1, 2017

7 Days of Workouts – Week 1

15 Minute Workout
THIS POST MAY CONTAIN AFFILIATE LINKS. PLEASE READ MY DISCLOSURE FOR MORE INFO.

Here you go, peeps. These are your workouts for the week, one for each day. Follow them in order or mix them up, but get them done.

Anyone can do these workouts, whether this is your first time working out or you are coming back from taking a break or you already workout regularly.

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

  • You can click on each picture to view a larger version or print them.
  • 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!

Click here to download your free printable page of four 5-Minute Warm-Ups to use in your Workouts.

  • 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.

30 Minute Tabata Workout 20 Minute Workout Active Rest Day Workout 15 Minute Workout 20 Minute Tabata Workout Active Rest Day Workout 25 Minute Workout With Dumbbells

Send me any questions in the comments below. Enjoy!

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46 Comments on “7 Days of Workouts – Week 1

Kim
February 20, 2017 at 1:50 pm

Love the workout with weights..Need to add that to my workout schedule. Working with weights is just as important as cardio.

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emmaandrose
February 20, 2017 at 2:24 pm

Yes! Glad you liked it. You can add weights with the other workouts, too.

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Sheila
February 20, 2017 at 3:55 pm

Love the format of this post and the graphics! x

http://www.insearchofsheila.com

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emmaandrose
February 20, 2017 at 9:20 pm

Thank you! I’m still a newbie at this so your comment means a lot to me. 🙂

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Megan Miller
February 20, 2017 at 4:10 pm

These seem easy enough…
I’ve been needing to find something to do during nap time and these would be perfect! Just the right amount of time, thank you!

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emmaandrose
February 20, 2017 at 9:20 pm

Yes, I agree. Making the time to take care of yourself, only 30 minutes max, is important. And if you want to make it more challenging, you can double up and do two workouts that day or add weights.

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Ashley
February 20, 2017 at 4:36 pm

These are great workouts. Love the schedule you put together!

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emmaandrose
February 20, 2017 at 9:18 pm

Thank you. It takes away the excuse “I don’t know what to do today.”

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Margaret Stuart
February 20, 2017 at 4:47 pm

This is a great post! I love how your organized the different workouts. A post like this is a really good idea, and I think it offers a lot more valuable content for readers. I usually just post one or two in depth workouts per week. Maybe I will try doing something like this for my blog

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emmaandrose
February 20, 2017 at 9:17 pm

Yes, when I did CrossFit you get the workout that day or some gyms posted them the night before, but you usually don’t get the whole week. My thought was it would be easier for people to plan ahead, move them around if they prefer, and avoid making the excuse that they don’t know what to expect. What’s your site? I’d love to check it out.

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Olivia
February 20, 2017 at 5:15 pm

These workouts are no joke! (Anything with burpees can be pretty killer for me). But I need a challenge like this and I love how all these workouts are laid out! Thx for these, I’m motivated to workout now!

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emmaandrose
February 20, 2017 at 9:15 pm

That’s great! I’ll be sharing workouts weekly. I would love feedback so stay in the loop!

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Maria @ kitchenathoskins
February 20, 2017 at 6:18 pm

I’ve saved it to my Pinterest board. Gonna try soon, thanks for sharing:)

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emmaandrose
February 20, 2017 at 9:14 pm

No problem. 🙂

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Shevy
February 20, 2017 at 9:29 pm

I have a bad habit of not warming up before exercising. Sometimes its due to plan laziness or if I am out of ideas in terms of what to do lol. This list has a lot of things I can try for next time at the gym.

http://www.travelbeautyblog.com

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emmaandrose
February 20, 2017 at 9:30 pm

It’s so important to warm up. It helps prevent injury, you feel your muscles and joints are able to do the movements better, and it gets you pumped for the workout. I’m glad you found them useful.

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Emily Jones
February 20, 2017 at 11:32 pm

I love this idea – I am completely new to exercise so how would I find out how to do each exercise – have you diagrams of how it should be done ?

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emmaandrose
February 21, 2017 at 2:09 am

I’m going to put together a reference guide soon. In the meantime, you can always substitute movements you don’t know with ones you do. But don’t skip the burpees! lol

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Sincerely Miss J
February 20, 2017 at 11:47 pm

Very nice workouts! I’ll have to pin these to save them for later. 🙂

Sincerely Miss J
http://www.sincerelymissj.com

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emmaandrose
February 21, 2017 at 2:08 am

Great, thank you!

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Virtuous Mama
February 20, 2017 at 11:49 pm

Awesome workouts! I’ll have to try these out. I’ve been looking for some new ones. Thank you for sharing!

Virtuous Mama
http://www.virtuousmama.org

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emmaandrose
February 21, 2017 at 2:07 am

You’re welcome. Hope you enjoy them!

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Jenniffer | Life is Messy and Brilliant
February 21, 2017 at 12:45 am

Netflix and I are BFFs, I really need to try to start exercise. I love the “Give it your all part!” 🙂

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emmaandrose
February 21, 2017 at 2:07 am

They only take 20 to 30 minutes. You can pause Netflix for that long 🙂

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Jessi Joachim
February 21, 2017 at 1:16 am

These are great! I need more workout motivation in my life!

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emmaandrose
February 21, 2017 at 2:06 am

Glad you liked them.

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Leah | Five for the Road
February 22, 2017 at 2:55 pm

I love this!! I am going to try it next week!! I need a change in my workout routine and this is perfect!

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emmaandrose
February 22, 2017 at 7:44 pm

I’m so glad you think so. Come back and let me know how you like them.

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Annika Barnett
February 22, 2017 at 6:13 pm

Nice! This is just the motivation I need to get back to workin out regularly!

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emmaandrose
February 22, 2017 at 7:43 pm

I’m glad they’ll get you motivated to get moving! Let me know what you think afterwards.

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Carissa Garabedian
February 22, 2017 at 6:14 pm

These are great workouts, I love the time limit on them and the simplicity to follow ! What is a Frankenstein? I do not know that ?
I am saving these for future use!

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emmaandrose
February 22, 2017 at 7:10 pm

Frankensteins are when you hold your arms straight out in front of you and alternate kicking your foot up to the opposite arm. I’ll post a movement guide soon. In the meantime, I recommend substituting movements you don’t know with movements you do. That way there’s no excuse not to do a workout 😉 Thanks for the feedback!

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Ilka Elise
February 22, 2017 at 6:32 pm

Such a good workout and tips. Thank’s for sharing. Much love, Ilka x

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emmaandrose
February 22, 2017 at 7:08 pm

Thanks! Let me know if you try them.

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Sheena
February 22, 2017 at 6:38 pm

Thank you so much. I was looking for a change in my workout. I could totally try this week workout. 😊😊😊

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emmaandrose
February 22, 2017 at 7:08 pm

Great! Let me know what you think.

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Chloe
February 22, 2017 at 7:14 pm

I need to print these and actually follow through! It is my goal to get in shape in March!
http://beyondblessedblog.com/

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emmaandrose
February 22, 2017 at 7:18 pm

You can do it! Do you have something fun coming up in March?

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Ashvin Nankoo
February 22, 2017 at 10:34 pm

Thank you for sharing. I will try to do this. Only thing I lose motivation half way through and it’s annoying. Great post!

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emmaandrose
February 23, 2017 at 4:14 am

These workouts are less than a half hour each. Time yourself the first day. If you only make it through 15 minutes, set the timer to 20 mins the next day. Keep doing this until you can finish an entire workout. You can do it!

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Stephanie A Bills
February 23, 2017 at 8:55 pm

these workouts are no joke! I love that each of these take less than a half hour to do! I’m so over spending hours at the gym getting little to no results.

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emmaandrose
February 23, 2017 at 10:00 pm

Yes and getting workout burnout! Thanks for visiting.

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Roxy
February 24, 2017 at 2:42 pm

I love these quick workouts. I think the perfect solution is to turn on a show while powering through these workouts!

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emmaandrose
February 24, 2017 at 8:06 pm

Now there’s an idea! Just make sure you’re using proper form so you don’t hurt yourself.

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Oyinkan Ogunleye
February 27, 2017 at 1:46 pm

I love and dislike burpees at the same time lol!!! But they work! It’s a great full body workout.

xoxo
http://befittingstyle.com/love-full-skirts/

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emmaandrose
February 28, 2017 at 9:31 pm

Me, too!

Reply

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