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May 3, 2017

7 Days of Workouts – Week 3

7 Days of Workouts - Week 3 - SM
THIS POST MAY CONTAIN AFFILIATE LINKS. PLEASE READ MY DISCLOSURE FOR MORE INFO.

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. The majority of the workouts 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 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!

  • 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.

7 Days of Workouts - Week 3

30 Minute Tabata Workout 25 Minute Resistance Band Workout Active Rest Day - Go For a 1 Mile Jog 20 Minute Kicking and Punching Workout 25 Minute AMRAP Workout Active Rest Day - 30 Minute Walk 25 Minute Dumbbell Workout

Send me any questions in the comments below. Enjoy!

Subscribe to Emma and Rose below to receive these weekly workouts, updates, insider-only information and free gifts.

80 Comments on “7 Days of Workouts – Week 3

Sirri
March 6, 2017 at 3:48 pm

I need to start this!

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emmaandrose
March 6, 2017 at 5:40 pm

You can do it!

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Michelle Rick
March 6, 2017 at 5:23 pm

As someone who’s always gravitating toward repetition at the gym, I love these workouts! Thanks for sharing them.

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emmaandrose
March 6, 2017 at 5:41 pm

Thanks! It’s easy to fall into a rut. Use these to change it up once in a while.

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Carlie
March 6, 2017 at 5:40 pm

Wow I love this!! Thanks for putting it together! I am definitely going to be following this for a bit to get some new workouts in!

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emmaandrose
March 6, 2017 at 5:41 pm

Great! Glad you like them. Feel free to come back & let me know what you think.

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Kimberly Hsieh
March 6, 2017 at 5:49 pm

30 minute walks are my favorite exercise! I count walking down Fifth Avenue as a workout haha 🙂

xo, http://www.lovekimber.com

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emmaandrose
March 7, 2017 at 3:05 pm

I grew up in Manhattan and you walked everywhere. I now live in a suburban area where you have to drive to get anywhere. I miss the walking.

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kristin mccarthy
March 6, 2017 at 6:13 pm

great post! If it isnt lobbing on the treamill I dont really know what to do with myself!

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emmaandrose
March 7, 2017 at 3:06 pm

Haha it’s good to change it up a bit. Get some muscles 🙂

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Kandja Sylla
March 6, 2017 at 10:35 pm

Oh wow these are awesome lists and tips! I love the reminder you listed here whenever we do our workouts. Thanks for the amazing share! xx

http://www.prettyweirdbombshell.com/casual-mondays/

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emmaandrose
March 7, 2017 at 3:08 pm

Thank you! And I love your blog 🙂

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Gina Ritchie
March 6, 2017 at 11:38 pm

Oh, I need to get restarted on an exercise plan. Now that spring is approaching I am feeling more energized/

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emmaandrose
March 7, 2017 at 3:08 pm

Yay! Yes, get on it 🙂

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Mindy
March 7, 2017 at 1:41 am

These are great workouts! It looks simple to try without too much commitment.

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emmaandrose
March 7, 2017 at 3:09 pm

Yes! Anyone can fit in 15-30 minutes a day.

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Elizabeth
March 7, 2017 at 3:42 am

Loving all of these workouts! I’ll be using them soon.

xo, Elizabeth | txelizabeth.com

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emmaandrose
March 7, 2017 at 3:09 pm

Awesome! Glad to hear that.

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Zen Jen
March 7, 2017 at 12:32 pm

Thank you for the tips. I love workout image posts.

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emmaandrose
March 7, 2017 at 3:10 pm

You’re very welcome. Thanks for checking them out 🙂

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Marisa
March 7, 2017 at 3:30 pm

These are such great tips! I’m trying to get back into a routine and this will be a huge help! Definitely Pinning! Thanks!

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emmaandrose
March 9, 2017 at 6:43 pm

Yay! Glad you can use them.

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Practigal Blog
March 7, 2017 at 5:06 pm

These are great! Always looking for new workouts I can do at home.

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emmaandrose
March 9, 2017 at 6:44 pm

Subscribe & you’ll get them emailed to you weekly 🙂

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Kash+Mike
March 7, 2017 at 6:49 pm

Saving this. Need to have regularity! Thanks

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emmaandrose
March 9, 2017 at 8:57 pm

You’re very welcome.

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Sharon Wu
March 7, 2017 at 8:10 pm

omg i am going to cabo in like 3 weeks. i need to get on this regimen now! thanks for sharing xo, sharon

http://www.stylelullaby.com/fashion/nouveau-western-vibes-festival-season/

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emmaandrose
March 9, 2017 at 8:58 pm

Oooh have a great time! I’m glad you’ll be able to use these.

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Nailil
March 7, 2017 at 10:14 pm

This is perfect as I have been searching for ways to start working out.

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emmaandrose
March 9, 2017 at 8:59 pm

Cool! Once you get going again, don’t fall off the wagon. Stick with it. 🙂

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Officiallychic1
March 7, 2017 at 10:49 pm

I’m definitely gonna try these!

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emmaandrose
March 9, 2017 at 8:59 pm

Yay!

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Kelly
March 7, 2017 at 10:53 pm

This is great for someone like me who needs constant ideas and to keep things different! I’ll start this for sure.

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emmaandrose
March 9, 2017 at 9:00 pm

I love variety, too. Keeps working out from being boring. Let me know how you like them.

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Margaret Stuart
March 8, 2017 at 3:49 am

I read these every week! I think they are very helpful especially for people that feel they need a plan when going to the gym. I usually just make my plans up on the fly, but these are really good tools to have!

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emmaandrose
March 9, 2017 at 9:02 pm

Hey, Marg! I follow you, too. I’m flattered you think they’re helpful. What have you been doing for workouts lately?

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Rochella
March 8, 2017 at 1:21 pm

Theses are great reminders. I have such a hard time getting to the gym and working out at home is impossible with my two young children. I’m going to the gym in a few hours!

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emmaandrose
April 10, 2017 at 8:15 pm

It’s hard with the kiddos around. I remember I used to do sit-ups while I was in the bathroom with my first one while she took a bath. I also did lunges while brushing my teeth! I hope you had a great workout 🙂

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robin Rue
March 8, 2017 at 1:45 pm

These all sound like great workouts. I have been seriously slacking lately and NEED to get back to my daily workouts.

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emmaandrose
April 10, 2017 at 8:14 pm

You can do it! You’ll be so happy once you do 🙂

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Alli Smith
March 8, 2017 at 1:48 pm

I want to try the Resistance Band Workout. I need to mix things up and this looks like a good one.

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emmaandrose
April 10, 2017 at 8:14 pm

Great, I’m glad you like them 🙂

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Candy
March 8, 2017 at 2:28 pm

I walk five miles a day at least. We live on a farm. Carrying 50 pound feed bags, climbing and fixing fence. Constantly bending. I get my workout

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emmaandrose
April 10, 2017 at 8:13 pm

I’m sure you do! You must be cut!

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Ady @VGB
March 8, 2017 at 2:51 pm

These are really great workouts. I love active rest! I always walk my dog for at least 30 mins, sometimes twice a day! The dumbbell workout looks awesome!

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emmaandrose
April 10, 2017 at 8:13 pm

Thank you! That’s great you stay active. Feel free to come back and share how you like the dumbbell workout or any of the other workouts.

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Risky Ladies
March 8, 2017 at 3:36 pm

These are great. I need to get in gear and return to regular exercising.

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emmaandrose
April 10, 2017 at 8:12 pm

You can do it!

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lisa
March 8, 2017 at 4:52 pm

This is a great idea! I workout every day but it’s nice to find different ways to mix up my workouts!

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emmaandrose
April 10, 2017 at 8:12 pm

Variety is good for the mind and good for your body. Your body adapts to your workouts if they never change. This will keep you challenged every day.

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Pam
March 8, 2017 at 8:44 pm

These are great workouts. I really need get back into regularly following an exercise routine! Maybe these will help.

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emmaandrose
April 10, 2017 at 8:11 pm

Thank you! Come back and share what you think of them 🙂

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David Elliott
March 9, 2017 at 1:03 am

Thanks for all the great workout tips. I know I need ideas for things to do at home when I can’t make it to the gym.

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emmaandrose
April 10, 2017 at 8:10 pm

Yes! It’s easy to blow off a workout when you don’t get the chance to get to the gym. With these you won’t have that excuse 🙂

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Jacqui S
March 9, 2017 at 1:49 am

Looks like a great routine to get into. I need to get back into working out. I’ve been slacking with my weight loss journey.

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emmaandrose
April 10, 2017 at 8:09 pm

You can do it! The variety will keep you engaged and will work multiple body parts each day.

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Annemarie LeBlanc
March 9, 2017 at 3:09 am

My exercise is walking. I do a lot of that during the day. I don’t have a lot of weight to lose, and I think I am still physically fit for my age. I love the exercise plan you laid out in this post. I will share it with my daughter. She is the one who needs to shed those extra pounds she got from her last pregnancy.

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emmaandrose
April 10, 2017 at 8:09 pm

Show her the 30 Day Summer Body Challenge. She’ll have a plan laid out for her and the best thing is its only 30 days! She can do these first or alongside the weekly workouts posted on Emma and Rose.

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Christy Maurer
March 9, 2017 at 4:33 am

Thanks for sharing these! My daughter does Jillian Michaels just about every day except Sunday, so maybe she’d like this for variety.

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emmaandrose
April 10, 2017 at 8:06 pm

I love Jillian Michaels’ workouts. I hope she likes these 🙂

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anne @onedeterminedlife
March 9, 2017 at 6:07 am

I need to start working out. This would be great.

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emmaandrose
April 1, 2017 at 12:07 pm

Thanks. Let me know what you think of them after you start. Warmer weather is coming… 🙂

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valmg @ Mom Knows It All
March 9, 2017 at 11:32 am

That’s a great variety of exercises you’ve put together. I imagine it’s harder to get bored by doing different things each day.

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emmaandrose
April 10, 2017 at 8:05 pm

Thanks! Yes, changing it up is good for avoiding boredom and also for making sure your body is constantly challenged in different ways.

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Katie Kinsley
March 9, 2017 at 12:52 pm

I’ve been incorporating a lot more strength training into my workout routine. Some of these look like good moves.

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emmaandrose
April 10, 2017 at 8:03 pm

That’s great! Pure cardio isn’t enough. We need to work those muscles!

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Terri Beavers
March 9, 2017 at 4:41 pm

I need to find a workout that won’t further injure my back. I’ve got an appointment this month and will ask my doctor if I can try any of these.

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emmaandrose
April 10, 2017 at 8:02 pm

We can always modify the movements. Ask your doctor what moves you can do, what to avoid, and why. I imagine he wouldn’t know every movement, but know why certain movements are not okay can help you determine what to avoid.

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Jenn @ EngineerMommy
March 9, 2017 at 6:29 pm

These workouts are fabulous for getting lean and committing to a routine that works. I will save this post for future reference. Thanks for the inspiration.

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emmaandrose
April 10, 2017 at 8:00 pm

You’re so very welcome. Come back and share what you think of them.

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Kita Bryant
March 9, 2017 at 8:52 pm

I wish I could do these but I have to start out smaller first, haha. I can barely do a jumping jack but I will get there!

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emmaandrose
April 10, 2017 at 7:59 pm

There are always ways to modify the movements, speed and intensity in a workout, so if you’re looking for a less intense workout let me know. And always get the go ahead from your personal physician or health care provider before starting any kind of exercise regimen. 🙂

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Bonnie @wemake7
March 10, 2017 at 2:05 am

Thank you for these workouts. I have been off my game for a month or so now and need to get back to this!

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emmaandrose
April 10, 2017 at 7:58 pm

It’s hard to get back into it if you’ve taken time off. But I think you’ll enjoy the variety in these workouts. It’ll make it more enticing to stick with workout out again. 🙂

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rika
March 10, 2017 at 6:51 am

Thanks for sharing this! I have to try it out… i need to lose some weight.

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emmaandrose
April 10, 2017 at 7:56 pm

Check out the 30 Day Summer Body Challenge to help you shed some pounds.

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LaShawn
March 11, 2017 at 11:45 am

These are great. I am always looking for great workouts to try. I’m pinning this for later.

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emmaandrose
April 10, 2017 at 7:53 pm

Awesome! Come back and share what you think of them.

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Agness of Run Agness Run
March 17, 2017 at 8:06 pm

This is a great set of workouts, Emma! This makes the workout routine so much interesting!

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emmaandrose
April 10, 2017 at 7:47 pm

Thank you! I’m so glad you like them.

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