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7 Day Workout Plan

7 Day Workout Plan
Chris Appleton
Author & Editor3 years ago
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We’re still counting the days until the gyms re-open and we can return to hitting the weights and now is a good time to prepare for this.  It may have been difficult motivating yourself to train at the same levels at home but as we get close to walking through our gym doors once again, it’s time to get moving and ready for the doors opening. 

This program is a great way to kickstart your motivation again and get your body moving so that when you return, you’re not coming back with an empty slate.  Each day consists of cardio, bodyweight resistance and core strengthening exercises.  The set up of each however will be varied to keep it interesting.

Day 1 

 Break the workout up as you see fit but complete all the reps as fast as you can.  Why not record your time and see if you can beat it in the future to track your progress? 

  • 100 High Knees 
  • 90 Shoulder Taps 
  • 80 Bodyweight Squats 
  • 70 Butt Kicks 
  • 60 Leg Raises 
  • 50 Oblique Crunches 
  • 40 Lunges 
  • 30 Push-Ups 
  • 20 Second on the Spot Sprint 
  • 10 Burpees 


Day 2 

TABATA -  Working for 20 seconds and resting for 10 seconds.  Repeat each round twice through equalling 4 minutes of work each round. 

Round 1: 

  • Squats 
  • Crunches 
  • High Knees 
  • Plank 

Round 2: 

  • Lunges 
  • V Sit-Ups 
  • Push-Ups 
  • Russian Twists 

Round 3: 

  • Side Plank Right 
  • Side Plank Left 
  • Plank 
  • Mountain Climbers 

Round 4: 

  • Standing Sprint 
  • Shadow Boxing 
  • Tuck Jumps 
  • Burpees 


Day 3 

A straight forward circuit on this one.  Work for 40 seconds and rest for 20 seconds.  Complete the circuit 2-3 times. 

  • Standing Sprint 
  • Plank 
  • Tuck Jumps 
  • Glute Bridges 
  • Jumping Jacks 
  • Leg Raises 
  • Ski Jumps 
  • Push-Ups 
  • Burpees 
  • Tricep Dips 

 Day 4 

Complete each exercise and rest for 15-30 seconds. 

  • 25 Leg Raises 
  • 30 V Sit-Ups 
  • 120 Jumping Jacks 
  • 50 Butt Kicks 
  • 20 Oblique Crunches (each side) 
  • 15 Ski Jumps 
  • 15 Squat Jumps 
  • 30 Squats 
  • 45-Second Plank 
  • 30 Lunge Jumps (each side) 
  • 30-Second Side Plank (each side) 
  • 15 Push-Ups 

Day 5 

Complete as fast as you can and record your time to track your progress. 

  • 10 Tuck Jumps 
  • 50 Russian Twists 
  • 80 Jumping Jacks 
  • 20 Lunges 
  • 20 Burpees 
  • 1-Minute Plank 
  • 30 Mountain Climbers 
  • 45-Second Floor Sprint 
  • 45-Second Bridge 
  • 30 Seconds of Flutter Kicks 
  • 30 Tricep Dips 
  • 10 Diamond Push-Ups 

Day 6 

  • 20 Basketball Jumps (Squat, Reach & Jumps) 
  • 30 Leg Raises 
  • 5 Plank to Push-Ups 
  • 40 High Knees 
  • 60 Butt Kicks 
  • 10 Burpees 
  • 60 Crunches 
  • 20 Vertical Jumps 
  • 30 Arm Hook Punches (each side) 
  • 30 Lunge Jumps (each side) 
  • 30-Second Plank 
  • 50 Jumping Jacks 

Day 7 

Start off with the first exercise and 1 rep.  Rest for a sufficient time in between rounds and each round add 1 rep and 1 exercise. You will finish with 10 reps of 10 exercises. Fancy a challenge?  Work your way back down to 1. 
  • Squats 
  • Push-Ups 
  • Jumping Jacks 
  • Bicycle Sit-Ups 
  • Bridges 
  • Leg Raises 
  • Squat Jumps 
  • Tuck Jumps 
  • Burpees 
  • On the Spot Sprint 


Exercise Techniques: How to Perform each Exercise 



Start in a squat position with your knees bent, back straight, and your feet about shoulder-width apart.  Lower your hands to the floor in front of you so they’re just inside your feet. With your weight on your hands, kick your feet back so you’re on your hands and toes, and in a pushup position. Stand and jump while reaching above your head. You can make this harder by dropping all the way to the floor and touching your chest. 

Butt Kicks 

Begin by standing with your feet about hip-distance apart, with your arms at your side.  Slowly bring your right heel to your buttocks by contracting your hamstring muscle.  Place the ball of your right foot back on the ground, and slowly bring your left heel to your buttocks. 

Basketball Jumps (Suat, Reach & Jump) 

Begin to jump straight up in the air and each time you jump, raise your hands straight up above your head as if you were reaching for a rebound. Each time you land on the ground, make sure to squat down into the catcher's position and touch your fingers to the ground. 

Bicycle Sit-Ups 

Lift one leg just off the ground and extend it out. Lift the other leg and bend your knee towards your chest. As you do so twist through your core so the opposite arm comes towards the raised knee. You don't need to touch elbow to knee, instead focus on moving through your core as you turn your torso. 


Lie on your back, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down. Lift your hips off the ground until your knees, hips and shoulders form a straight line. Hold your bridged position for a couple of seconds before easing back down. 


Lie down on your back. Plant your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale.  Exhale and lift your upper body, keeping your head and neck relaxed.  Repeat for each rep. 

Diamond Push-Ups 

Start in a plank position on all fours with your legs extended behind you and your hands stacked directly under your shoulders.  Position your hands close together, spreading your fingers to create a diamond shape with your hand. Begin to lower your chest to the floor while keeping your back flat. Press back up into a full arm extension and repeat. 

Flutter Kicks 

Place both your hands underneath your buttocks. Keep your lower back on the ground as you lift the right leg off the ground slightly past hip height, and lift the left leg so it hovers a few inches off the floor. Keep switching legs as if you’re running to create a flutter kick. 

High Knees 

Stand straight with your feet shoulder-width apart. Face forward and open your chest. Bring your knees up to waist level.  You’re essentially running with higher knee’s. 

Jumping Jacks 

Put your arms at your side, elbows straight, and feet together. Jump your feet apart and lift your arms over your head.  Clap your hands together over your head.  Bring your hands back down by your side and jump your feet back together. 

Leg Raises 

Lie on your back, legs straight and together.  Keep your legs straight and lift them all the way up to the ceiling until your butt comes off the floor. 

Slowly lower your legs back down till they're just above the floor. Hold for a moment.  Raise your legs back up. Repeat. 

Lunge Jumps 

Take a large step backwards and lower your hips, so that your back knee is just above the floor, and your front thigh is parallel to the floor.  Jump into the air and switch leg positions. Jump again and return to the starting position.  Repeat the exercise until the set is complete. 


Start by standing up tall.  Step forward with one foot until your leg reaches a 90-degree angle.  Lift your front lunging leg to return to the starting position or oyu can continue to walk through the lunges if you have space. 

Mountain Climbers 

Put both hands flat on the floor and hold a press-up position.  Bring one knee close to your elbow and in one smooth motion, switch your legs, keeping your arms in the same position. Switch your legs back and forth twice, such that your right leg is again close to your right hand. 

Oblique Crunches (each side) 

Lie on your left side. Stack your legs and bring your right hand behind your head. Pulling from the obliques, bring your elbow up and towards your feet. Don’t be tempted to pull with your hand.  Pause and feel the contraction in your obliques then slowly return to the starting position.  Change sides and repeat. 

 On-the-Spot Sprint 

Hold your torso straight and vertical.  Hold your head still, but relax your face and neck.  Bend your elbows at 90 degrees.  Pretend you are lightly gripping a small bird in each hand. You’re essentially running on the spot but it is important to maintain your posture. 


Get in the pushup position, only put your forearms on the ground instead of your hands. Your elbows should line up directly underneath your shoulders. Toes on the ground.  Squeeze your glutes and tighten your abdominals. Keep a neutral neck and spine.  Create a straight, strong spine from head to toe. Hold that position. 


Back straight, avoid the hips dipping. Keep your toes & heels together. Hands at chest level, wider than shoulder-width apart. Straight spine and neck, and drop low to the floor, slow with control, push back to the start. 

Russian Twists 

Lie down with your legs bent at the knees. Elevate your upper body so that it creates a V shape with your thighs. Twist your torso to the right, and then reverse the motion, twisting it to the left. Repeat this movement until the set is complete. You can make this hard by lifting your feet off the floor slightly. 

 Side Plank (each side) 

Start on your side with your feet together and one forearm directly below your shoulder.  Contract your core and raise your hips until your body is in a straight line from head to feet.  Hold the position without letting your hips drop for the allotted time for each set, then repeat on the other side. 

 Squat Jumps 

Stand tall with your feet hip-width apart.  Hinge at the hips to push your butt back and lower down until your thighs are parallel to the floor. Allow your knees to bend 45 degrees when you land, and then immediately drop back down into a squat, and jump again. 


Stand straight with feet hip-width apart. Tighten your core and sit deep, as if sitting in an invisible chair. Straighten your legs to lift back up. Repeat the movement. 

 Tricep Dips 

Sit on the floor with the chosen platform behind you and place the heels of your hands onto the edge of the platform to support you. Slowly lower yourself until you reach the floor, or your upper arms are parallel to the ground (you can elevate your feet if you want to increase the difficulty). Push yourself back to the starting position, locking your elbows at the top before initiating the following reps. 

 Tuck Jumps 

Start by standing with your feet a little less than shoulder-width apart. Drop down a little into a quarter squat then explode into the air. Keep your back straight throughout, and tuck your knees up towards your chest as much as possible, before landing as softly as you can. 

 V Sit-Ups 

Contract your abdominal muscles and core lift your legs up to an extended position at a 45-degree angle with your torso. Reach your arms straight forward or reach up toward your shins as you are able. It's important to maintain good core posture and a strong spine throughout the movement and to avoid rounding the shoulders forward.  Repeatedly but slowly, reach for your toes for one rep. 

 Vertical Jumps 

Start in a straight standing position with your feet flat.  With a slight squat, jump straight up and reach with your arms as you do.  Keep your weight central and use your toes to push through and land as if they’re your suspension. 

What are the Benefits of the 7 Day Workout? 

Feel-Good Factor: 

Whether you’ve been exercising regularly or you are just returning or even starting, nothing beats a hard workout and the feeling after completing it.  Completing seven straight will have you rocking and the momentum flowing. 


The sense of achievement from finishing a workout is there to be felt and doing a weeks worth will have you feeling mentally stronger and wanting to do more. 

Strength and Fitness: 

Workouts are designed to improve your fitness, strength and overall look.  Pushing your limits will have you feeling stronger and looking better. In time, you’ll feel great and want to keep the momentum going. 


7 days of workouts are a great way to kickstart your new journey.  One week is no time at all in the grand scheme of things and the longer-term goal that can become off the back of this kickstart can be great.  But don’t quote me, see for yourself. 

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

Chris Appleton
Author & Editor
View Chris Appleton's profile
Chris is an editor and a level 3 qualified Personal Trainer, with a BA honours degree in Sports Coaching and Development, and a level 3 qualification in Sports Nutrition. He has experience providing fitness classes and programs for beginners and advanced levels of clients and sports athletes. Chris is also a qualified football coach, delivering high-level goalkeeping and fitness training at a semi-professional level, with nutritional advice to help maintain optimal performance. His experience in the sports and fitness industry spans 15 years and is continuously looking to improve. In his spare time, Chris likes to dedicate it to his family while training in the gym.