Wellness Tips, Healthy Recipes, Inspirations, Lifestyle, Nutrition + More

How To Get Your Workout In: A One-Week Fitness Challenge



How To Get Your Workout In | A One-Week Fitness Challenge

Getting in your workout is sometimes the last thing you want to think about and the biggest challenge to set aside time in your busy day. Maybe you don’t like going to the gym at all, or don’t know what to do when you do find time to workout.

There is a triad of health I like to work with: healthy eating, nutritional support, and exercise/fitness. Fitness is sometimes the hardest.

My colleague Mallory Moger created this fabulous one-week fitness challenge. These exercises below can be done alone or with a partner, at your house or at the park—no equipment necessary. Each series of exercises shouldn’t take you longer than 30 minutes.

Stick with this for one whole week and see how you feel. At the very least, you’ll discover you have what it takes to keep moving even when your body wants to quit. And that’s something to be proud of!

Let’s get started!



This is one of my favorite workouts! It’s hard at first but gets easier as you go because the amount of reps goes down by one after each round.

  • 10 Pushups
  • 10 Jumping Jacks
  • 10 Squats
  • 10 Crunches
  • 9 Crunches
  • 9 Squats
  • 9 Jumping Jacks
  • 9 Pushups
  • 8 Pushups
  • 8 Jumping Jacks
  • 8 Squats
  • 8 Crunches…


You get the picture…keep counting down (7, 6, 5, 4, 3) and when you’ve finished your 2’s, finish off your workout with a 1-minute plank!



“It’s the start that stops most people.” –Anonymous [Tweet This]


Inclined Pushups


It’s ARM day so get pumped up!

Repeat 5 times

Finish off with 10 minutes of any cardio you like.

“Strive for progress not perfection.” –Anonymous [Tweet This]




Wednesday is LEG day and remember, good form is important!

  • 15 Jumping Squats
  • 10 Side Lunges
  • 20 Standing Calf Raises
  • 1 Minute Wall Sit

Repeat 5 times

Finish off with 10 minutes of any cardio you like.

“Don’t workout because you think you ‘need’ to, do it because your body deserves love, respect and healthy attention.” –Demi Lovato [Tweet This]




It’s BACK and ABS day! Working on my abs is a personal favorite.

Repeat 3-5 times

“Your attitude determines your direction.” –Anonymous [Tweet This]


Side Lunge


I know you want to just go out and celebrate after a long week, but you’ll be much happier with yourself if you get in this workout first!

Repeat 3-5 times

“Take pride in how far you have come and have faith in how far you can go.” –Christian Larson [Tweet This]




Finish the week off strong and in your own home! Here’s your 100 Workout:

  • 100 Jumping Jacks
  • 90 Crunches
  • 80 High knees
  • 70 Bicycle crunches (total)
  • 60 Squats
  • 50 Leg Lowers
  • 40 Lunges (total)
  • 30 Pushups
  • 20 Jumping Squats
  • 10 Burpees
  • 1 Minute Plank

“To see a man beaten not by a better opponent, but by himself is a tragedy.” Cus D’ Amato [Tweet This]



Take the day off…you earned it!

How do you feel? Hopefully you feel awesome and reenergized! You’ve done so great, so don’t stop there. Either repeat this challenge for next week or create your own. Remember, discipline is doing what you know needs to be done, even if you don’t want to do it.

Be Stronger. Be Healthier. Be Better.

Adapted from whatsupusana.


Which workout do you like best? Are you struggling with any? Leave a comment, you most certainly aren’t alone.

Feel free to share this workout challenge with your friends & family!

If you enjoyed How to Get In Your Workout | A One Week Fitness Challenge, I would greatly appreciate it if you commented below and shared on Facebook & Twitter.


Cindy Nunnery
Email: cindy@cindynunnery.com 
Instagram: @cindynunnery

Look Your Best, Feel Your Best, For Good.™





You May Also Like:
8 Simple Things You Can Do To Improve Your Diet
5 Tips To Set Weight Loss Goals
5 Tips For A Healthy Lifestyle

Like, Pin & Post

Get wellness tips, yummy recipes and inspirations - all for free of course! Join my email community.



Enjoy this blog? Please spread the word :)

Enjoy this post? Please spread the word :)