7 day body weight program
We want to offer our readers a free 7-day at home strength workout program. This is an even sweeter deal because it is completely equipment free; so no excuses! Grab your mat, water bottle and prepare to SWEAT!
If you have been meaning to get back to an active lifestyle and are having trouble with making it stick then these 7 days are for YOU! Use them as a kickstart, a way to get your heart pumping and muscles working again. We recommend you knock your 7-days out during a week that you know won’t be so busy, giving you less chances to find excuses not to train - you’re welcome!
But first, a few things to note. As great as working out is, for sustainable fat loss, it needs to be combined with healthy nutrition choices and good sleep. And to take an even larger step back, always remember that healthy eating, fitness, and weight loss vary from person to person. What works for your best friend won't always be the best thing for you, just as your methods might not work for them. And if you're specifically trying to lose weight, ask yourself why. Will losing weight (and how you go about it) actually make you healthier and happier?
Health and fat loss involves so many components, like the aforementioned healthy eating and sleep, plus things you can't control at all, like hormonal fluctuations. Above all, no matter what your goals are, it is most important to treat yourself with kindness and listen to your body.
MONDAY
10 burpees
10 push ups
10 squats
10 mountain climbers
10 leg raises
10 split jumps
Repeat 5 times
TUESDAY
10 burpees
10 push ups
15 crunches
1 min plank hold
10 jump squats
10 split jumps
Repeat 6 times
WEDNESDAY
20 tricep dips
15 burpees
20 high knees
20 push ups
20 jump squats
20 bicycle crunches
Repeat 3 times
THURSDAY
It is finally REST DAY! Take a stroll/ walk the point here is to move your body without putting too much stress on it. #activerest
FRIDAY
20 hip thrust
20 squat pulse
20 toe touches
20 mountain climbers
20 side lunges (10 ea leg)
1 min wall sit
Repeat 4 times
SATURDAY
Go for a hike or jog around your neighborhood!
SUNDAY
20 crunches
20 leg raises
20 mountain climbers
1 min plank hold
20 burpees
Repeat 3 times
You can keep this routine up for about 3 weeks before it starts feeling boring and like it is no longer a challenge for your body. Aim to improve & progress with every workout, each week. Push yourself a little harder, even if you just focus on improving your form during every workout - that is progress.
Let's get it!