7 Day Bodyweight Workout Challenge

I hope this can jumpstart a healthy physical rhythm of exercise for you this week! As we fall back, I know days get shorter and the darkness is difficult for many people. Please, please don’t stop moving! It may be the thing that helps you prevent yourself from dipping down into a stuck or down state!

Think Parks or outside places with these workouts! Of course if you have a local gym that works too! But all of these can be done outside or without equipment if needed! Enjoy!

Day 1:

5 rounds

5 Burpee vertical jumps

5 push ups

10 mountain climbers

10 squat jumps

Day 2:

Pick one!

3 Mile Walk

1.5 mile jog

10 100 meter sprints

Add: 15 minutes of stretching or gentle yoga

Day 3:

3 Rounds

20 Squats

20 Jumping Squats

20 Stepping Lunges

20 Jumping lunges

Rest : 90 seconds

Day 4:

Pick your level:

Walk 3 Miles

Jog 1.5-2 miles

Hill Sprints for 15 Minutes

Add: 15 minutes of stretching or gentle yoga

Day 5:

5 Rounds

10 Push ups

10 ring Rows or pull ups (If you can’t find these, then perform dips off of a bench)

25 Hollow Rocks

Day 6:

Trail Hike 3-5 Miles

Day 7:

Gentle Yoga or stretching 30 minutes

1.5 Mile Walk