7 Day Full-Body Workout (minimal equipment)

Have you been trying to melt extra pounds, gain muscle or  tone your body? If you are more than ready than this workout plan is great for men and women. This mini challenge can be done just about anywhere with minimal equipment.

Day One

10 Push Ups

20 Squats

15 Lunges

40 Crunches

30 Sec Plank

35 Jumping jacks

5 Min. walk/ Jog

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Day Two

15 Push Ups

40 Squats

30 Lunges

20 Crunches

35 Sec Plank

25 Jumping jacks

6 Min. walk/ Jog

Day Three

20 Push Ups

20 Squats

10 Lunges

30 Crunches

40 Sec Plank

35 Jumping jacks

7 Min. walk/ Jog

If at first you don’t succeed, try, try, try, try, try again.

Day Four

15 Push Ups

25 Squats

10 Lunges

35 Crunches

45 Sec Plank

30 Jumping jacks

8 Min. walk/ Jog

Day Five

10 Push Ups

35 Squats

10 Lunges

40 Crunches

50 Sec Plank

25 Jumping jacks

9 Min. walk/ Jog


Day Six

10 min Walk/ Jog

10 min. Stretching

Day Seven




Push ups


  • Start in a traditional push up starting position, your feet a couple of inches apart and your arms directly under your shoulders
  • Keep your abs tight and drop your body straight down bending just your arms.
  • Go back to the starting position.


  • Stand straight and part your feet to the width of your shoulders.
  • Bend your knees and lower yourself.
  • The knees need to be at 90 degrees angle, while the thighs need to be parallel to the floor. Keep your back straight, without letting your knees extend over your toes.
  • Get back to the starting position


  • Stand with your feet set about twice shoulder width apart, your feet facing straight ahead. Clasp your hands in front your chest.
  • Shift your weight over to your right leg as you push your hips backward and lower your body by dropping your hips and bending your knees.
  • Your lower right leg should remain nearly perpendicular to the floor.
  • Your left foot should remain flat on the floor.
  • Without raising yourself back up to a standing position, reverse the movement to the left.
  • Alternate back and forth.


  • Your arms must be positioned correctly and your elbows set directly under the shoulders for proper weight distribution.
  • The spine remains straight(don’t round out the spine ).
  • Tighten the core to benefit from the exercise.
  • Keep your legs slightly spread without adding pressure to the hip area.
  • Adjust the distance between your feet as you need it.

Jumping Jacks

Breath in and out as you do the jumping jacks and find the rhythm to your breathing and it’ll make your workout easier.

Note: Rotator cuff injuries have been reported from consistently doing jumping jacks over time. To avoid injury you may also perform “half-jacks”, these are done the same way, except you only bring your arms parallel to your shoulders and back down.

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