May 7, 2017

Workout Plan – Week 7


Anyone can do these quick 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 can be done in just 30 minutes or less.

They 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 an image to view a larger version or print it.
  • 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.

Week 7 Workout Plan

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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12 Comments on “Workout Plan – Week 7

April 1, 2017 at 6:03 pm

Love it…I will add it to my rotation of workouts that I do each week.

April 10, 2017 at 7:43 pm

Great! Hope you like them.

April 1, 2017 at 6:32 pm

Thanks for sharing! How do you come up with these week after week?

April 10, 2017 at 7:42 pm

It’s effort, but well worth it. I enjoy planning them out and it feels great to hear others speak positively about them. 🙂

April 3, 2017 at 3:53 am

This seems completely reasonable. I recently received some resistance bands I’m to review. this might be the perfect time to bust them out.

April 10, 2017 at 7:41 pm

Great! I’d love to hear what you think about the bands.

Kim Airhart
April 3, 2017 at 2:18 pm

OMG I totally need to start working out again!! I have no energy lately! UGH. I need to use your blog post as motivation!!

April 10, 2017 at 7:39 pm

Sign up for the mailing list so you get notices when new workouts and additional information is posted on the site. 🙂

April 3, 2017 at 4:09 pm

Another great workout plan I will save to give a try! And wonderful suggestions at the top as well!

April 10, 2017 at 7:38 pm

Thanks! Come back & share what you think of them. If there’s anything else you’d like to see on Emma and Rose, feel free to let me know. 🙂

April 3, 2017 at 11:04 pm

Looks like you covered a lot of different types of workouts. I agree that you should always try to warm yourself up before a workout even if your plan doesn’t explicitly say it. It’s the safest way to go!


Violet Roots || Instagram

April 10, 2017 at 7:36 pm

Yes, I agree with you 100%!


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