WEEKLY WORKOUT PLAN

No equipment necessary!

 

Start every workout with a good warm-up to get your body ready to go! Ideas include a 10-minute jog (if you are able to) or 10-minutes of dynamic stretching and mobility 

 

MONDAY Full Body

 

30 jumping jacks (or side toe taps for less impact)

10 body weight squats

45 seconds  (hold) 

20 sit-ups

10 push-ups (full push-ups or on knees)

15  (or tap knee to elbow in plank) 

 

Repeat twice. 

Make it harder: turn squats into jump squats or repeat 3-5 times.

 

 

TUESDAY Legs

 

5 exercises 鈥� do each for 1 minute and repeat circuit 3-5 times, with 2 minutes rest between each set of 5.

  1. Body weight squats
  2. High knees
  3.  jumps 
  4. Wall-sit

Add/remove jumping to adjust level of impact. 

 

 

WEDNESDAY Upper Body

 

45 seconds on, 15 seconds rest. Repeat twice 

Forearm plank

Push-ups

 (hold 3 seconds at top) 

 

 (hold) 

Down dog to 

Side plank (right)

Side plank (left)

 (use a chair, bench, couch, etc) 

Overhead press (option: no weight or use shoes, books, canned food, etc if you don鈥檛 have dumb bells)

 

Make it easier: Adjust to 30 seconds on, 30 seconds rest

Make it harder: Repeat 3-5 times or adjust to 50 seconds on, 10 seconds off. Aim for as many reps of each exercise as possible 

 

 

THURSDAY Full Body 

 

While maintaining form, repeat the following as many times as possible in 10 minutes:

15 squats

30 jumping jacks

10 burpees

10 

10 

10 push-ups

 

Repeat twice. Adjust impact level or modify as necessary.

Make it harder: Go faster! Repeat 3-5 times

 

 

FRIDAY Core

 

45 seconds on, 15 seconds off

Forearm plank

High plank + alternating knee to chest

Leg raises

Crunches

 

 

 (option to add weight) 

 

Glute bridge (hold on left leg)

Glute bridge (hold on right leg)

 

 

Make it easier: Adjust to 30 seconds on, 30 seconds rest

Make it harder: Repeat 3-5 times or adjust to 50 seconds on, 10 seconds off 

 

 

SATURDAY Aerobic

 

Circuit 1 鈥� complete as many rounds as you can in 7 minutes

  1. 15 squats
  2. 10 plank to low plank 
  3. 15 mountain climbers (each side)
  4. 10  (floor to chest) 

 

Circuit 2 鈥� complete as many rounds as you can in 7 minutes

  1. 30 jumping jacks
  2. 10 burpees
  3. 10 supermans (with 3 second hold at top)
  4. 10  (or ) 

 

Perform each circuit, with 2 minutes rest in between. Remove/add jumping to modify impact level if necessary.

 

Make it harder: Repeat each circuit 2-4 times and aim for more rounds of each circuit within the 7 minutes

 

 

SUNDAY Recovery

 

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