7-Day Workout Plan with Free Calendar Download

This post may include affiliate links.

This is a simple, easy-to-follow printable workout plan. You can download the image to your phone or print it out to take on-the-go. On the first day, you’ll target the lower body with squats and lunges. You’ll also be doing some burpees to get your heart rate going for maximum fat burn. On the second day, you’ll do a challenging ab workout. The third day is upper body. You’ll target shoulders, back, chest, and biceps. You’ll have one rest day and then repeat.

What You’ll Need: a set of dumbbells (5-15 lb.), and a mat or towel to lay on the floor.

What to Do: Follow the printable. Perform all the exercises listed for the day. Rest for 60 seconds and repeat for a total of 4 rounds.

Below, we’ve included a video showing how to perform each move. Using proper form helps prevent injuries and ensures you’re getting the most out of your workout.




Rear Lunges


Squat & Press

Hip Twists

Straight-Leg Sit Up

Russian Twists

Mountain Climbers


Up & Down Planks

Bicep Curls

Leave a Comment

Your email address will not be published.