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 glute bridge (hold) 

20 sit-ups

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

15 mountain climbers (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 – 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. Lunges OR split lunge jumps 
4. Wall-sit
5. Burpees

Add/remove jumping to adjust level of impact. 

WEDNESDAY Upper Body

45 seconds on, 15 seconds rest. Repeat twice 

Forearm plank

Push-ups

Supermans (hold 3 seconds at top) 

Leg raise 

Boat pose (hold) 

Down dog to plank

Side plank (right)

Side plank (left)

Tricep dips (use a chair, bench, couch, etc) 

Overhead press (option: no weight or use shoes, books, canned food, etc if you don’t 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 V-sits

10 high plank to low plank

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

Bicycles 

Forearm plank + side toe taps 

Russian twist (option to add weight) 

Penguins 

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 – 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 reverse push-ups (floor to chest) 

Circuit 2 – 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 plank jacks (or toe taps) 

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