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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.


  • 10 burpees

  • 10 push ups

  • 10 squats

  • 10 mountain climbers

  • 10 leg raises

  • 10 split jumps

Repeat 5 times


  • 10 burpees

  • 10 push ups

  • 15 crunches

  • 1 min plank hold

  • 10 jump squats

  • 10 split jumps

Repeat 6 times


  • 20 tricep dips

  • 15 burpees

  • 20 high knees

  • 20 push ups

  • 20 jump squats

  • 20 bicycle crunches

Repeat 3 times


  • 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


  • 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


  • Go for a hike or jog around your neighborhood!


  • 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!


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Windhoek Namibia

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