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May 4, 2017

7 Days of Workouts – Week 4

7 Days of Workouts - Week 4
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 4

15 Minute Increasing Ladder Workout 15 Minute Decreasing Ladder Workout Active Rest Day - Yoga 30 Minute Tabata Workout 20 Minute Core Crunch Workout Active Rest Day - 30 Minute Hike  25 Minute Dumbbell Workout

Send me any questions in the comments below. Enjoy!

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28 Comments on “7 Days of Workouts – Week 4

rachel
March 13, 2017 at 2:39 pm

LOL I always hold my breath — what’s up with that? Thanks for the reminder. 🙂

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emmaandrose
April 10, 2017 at 7:52 pm

Lol, it’s natural to get so caught up in a workout that you forget. There should be signs at the gyms “Breathe…don’t pass out”

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Lisa
March 14, 2017 at 5:54 pm

I love your blog! 😀

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emmaandrose
April 10, 2017 at 7:51 pm

Aww, thank you so much!

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Luis Ch
March 14, 2017 at 6:46 pm

Great post and great workout options. I have read about this High Intensity Interval Training 7 minute workout in places like Business Insider and GQ. It does work.

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emmaandrose
April 10, 2017 at 7:51 pm

Yes, they’re more effective than doing straight cardio at a static speed and intensity. Plus they’re more fun!

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POOJA MITRA
March 15, 2017 at 4:55 am

Nice tips. Will try remembering next time I visit gym. Which is in an hour…

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emmaandrose
April 10, 2017 at 7:49 pm

It’s hard to remember sometimes when you’re so focused on getting a workout done. I hope you had a great workout 🙂

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Saidat
March 15, 2017 at 11:10 am

Wow. I really like your workout plan. I currently do stretching exercises. I got bored of squats and lunges.

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emmaandrose
April 10, 2017 at 7:48 pm

I think everyone should incorporate stretching into their routines. It makes a difference when you do.

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Sara
March 17, 2017 at 1:54 am

Wow! I love this idea! All of these workouts look great!

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emmaandrose
April 10, 2017 at 7:47 pm

Thanks, I’m glad you like them 🙂

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ACKTIVE LIFE
March 17, 2017 at 1:13 pm

Love this round up of workouts! Thanks for sharing and already pinned it to have on file when I need some workout motivation. Have a great weekend!

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emmaandrose
April 1, 2017 at 11:53 am

Thanks! I’m glad you can use them.

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dixya @food, pleasure, and health
March 17, 2017 at 8:56 pm

i think a proper form makes a huge difference…and taking breaks too.

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emmaandrose
April 10, 2017 at 7:46 pm

Yes, it’s so true!

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abbey sharp
March 18, 2017 at 12:07 am

Awesome workouts!! So comprehensive and so much selection, thanks for sharing!!!

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emmaandrose
April 10, 2017 at 7:46 pm

You’re welcome. Thanks for checking them out 🙂

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Carmy @ carmyy.com
March 18, 2017 at 12:22 am

Active rest days are definitely my favourite of the workouts 😉 Love a good hike!

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emmaandrose
April 1, 2017 at 11:51 am

And you can really break a sweat hiking, too 🙂

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Jessica @Nutritioulicious
March 18, 2017 at 12:39 am

So many great options to get active! Thanks so much for sharing!

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emmaandrose
April 10, 2017 at 7:45 pm

You’re so welcome!

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Always looking for new ways to mix up my workout!

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emmaandrose
March 22, 2017 at 10:52 pm

Yes! I love variety, too.

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Emily | EmPowered Nutrition
March 18, 2017 at 3:57 am

I love your workouts! I really like the idea of an active rest day, too!

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emmaandrose
March 22, 2017 at 8:56 pm

Thank you! I’m so glad you like them. 🙂

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Esther
March 18, 2017 at 6:47 pm

Those are some great looking workouts! I save them for a day I can’t make it to the gym or I’m traveling!!
Thanks for sharing 🙂

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emmaandrose
March 22, 2017 at 8:55 pm

You’re welcome. Glad you can use them 🙂

Reply

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