7-DAYWEIGHT LOSSBODYWEIGHT WORKOUT CHALLENGE

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7-Day Weight Loss Bodyweight Workout Challenge

Starting a new exercise routine is exciting but challenging. We are going to ease into it with some simple moves that will get you off to a strong start.

This workout plan is to accompany your 7-Day Paleo Meal Plan.

I recommend staying hydrated during and after your workouts, so make sure to drink extra water when increasing your level of physical activity.

I will teach you different exercises to mix and match to create a simple and easy to follow 7-day workout plan.

Every day you will do 3 exercises, following an increasing number of reps each day. Rest about 10-20 seconds or as long as needed between exercises, and repeat for 3 rounds to complete your workout of the day.

You can choose to do these in the morning, afternoon, evening, or anytime of day that fits best with your schedule.

These workouts should take you less than 10 minutes per day each, so it’s a very short time investment that will pay off big time.

Focus on consistency and your form above all else. Take longer rest periods if needed especially towards the end of the week as the reps increase.

First, let’s go over the key exercises you’ll be performing:

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Air Squat

1. Stand with your feet shoulder width apart. 2. Stick your butt back and lower down until your thighs are parallel to the ground, as

if you’re sitting in a chair. 3. Reach your arms out in front of you to help counterbalance. 4. Keep your core tight and your chest up.

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Push-Up

1. Take a high plank position with your hands and feet about shoulder width apart. 2. Make sure your body is in a straight line from your head to your heels. 3. Bend your elbows to lower your chest towards the ground. Do not move your neck,

core or any other part of your body. Stay as stiff as a board. 4. Stop once your chest reaches 2 inches from the ground. 5. Press back up to the plank starting position and flex your arms and chest muscles.

Sprinter Lunges

1. Stand with your feet together. 2. Take a big step back with your right foot into a back lunge. Lean forward and reach

down towards your left foot with your right hand.3. Lift your right hand behind you to form a sprinter's starting position. Stand back up

tall and switch sides. 4. Alternate sides touching the ground with your opposite hand on each rep.

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Kickers

1. Start with your feet together and arms in an athletic running position.

2. Lift one heel towards your butt and begin to jog in place, kicking behind with each step.

3. Count each kick as one and follow the number of reps given for the workout of the day.

Frog-Plank Step Backs

1. Start with your feet about shoulder width apart and squat down low to place your hands on the ground. Make sure to bend your knees so your butt is in line with your shoulders.

2. Plant your hands firmly on the ground and step or hop back to a plank position. 3. Lock your plank in by tightening up your core and taking a deep breath. 4. Step or hop forward back into the low squat position and shift your weight into

your heels. 5. Stay low and repeat.

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High Knee March

1. Stand with your feet together and hands on your hips.

2. Lift your right knee up to the height of your belly button and exhale as you contract your abs.

3. Keep your chest up and shoulders rolled back and down.

4. Switch and lift the left knee up as you contract your abs again.

5. Continue alternating sides, flexing your abs with each march.

*Tip: Hold onto a wall or the back of a chair for balance if needed.

Bird Dog

1. Take an all-fours position. 2. Tighten your core muscles to stabilize. 3. Simultaneously extend your left leg and right arm out, lifting them to parallel with

the ground. 4. Hold this position for a moment before slowly returning to the ground and

switching sides. 5. Alternate sides, exhale each time you lift and inhale as you gently lower.

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Now, here is your 7 day workout schedule:

Each day you’ll do 3 exercises as a circuit, for 3 rounds.

Do the number of reps indicated. We’ll start light and increase the difficulty by raising the number of reps per exercise towards the end of the week.

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