Here is a 7-Day Workout Plan with 5 exercise circuits and 2 rest day activities. Follow them in order or mix them up, but just do it.

7-Day Workout Plan – Week 1

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. Most workouts use only your own bodyweight and some use dumbbells or resistance bands.

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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 it.
  • Some of the workouts in the 7-Day Workout Plan include a warm-up. 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.

Get a free printable page of four 5-Minute Warm-Ups you can use to ensure you warm-up properly 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.

  • At the end of each workout in the 7-Day Workout Plan take a few minutes to stretch. The best time to stretch is while your muscles are still warm, so don’t put it off. If you do it right after your workout you’re less likely to skip stretching that day. Incorporate foam rollers into your stretching routine and it’s like giving your muscles a mini-massage.
  • 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.
  • Not feeling it with today’s workout? There are plenty more workouts and on Emma and Rose to choose from, including more 7-Day Workout Plans.

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  • 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. Go to Resources for a list of our favorite protein powders.

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  • It’s important to give your body time to recover. That’s why active rest days are included in this 7-Day Workout Plan. 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.
  • Have fun!

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Don’t forget — this affordable essential fitness package bundle goes off sale on Monday, August 28th, 2017 at 11:59 p.m. EST. And if you’re still on the fence, there’s really no risk in getting it anyways. Because they have a full 30-day happiness guarantee.

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

7-Day Workout Plan - Week 1


7-Day Workout Plan – Week 1

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

Stay motivated, you can get through this 7-Day Workout Plan! Now put on those sneakers and let’s do this!

Before starting this or any diet, exercise or fitness program please consult your physician or other qualified health or medical professional to determine if it is right for your needs. This information is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of this or any other exercise routine set forth in this program is at the viewer’s discretion and sole risk. Read full Disclaimer.

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46 comments on “7-Day Workout Plan – Week 1”

    • 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.

  1. 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

    • 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.

  2. 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!

    • 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.

    • 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

    • 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!

    • 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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