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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!

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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82 comments on “7 Days of Workouts – Week 3”

    • 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.

  1. 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!

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

  2. 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!

    • 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 🙂

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

  4. 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

  5. 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!

    • 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.

    • 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.

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

    • 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 🙂

  7. 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.

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

    • 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.

    • 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. 🙂

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

    • 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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