7 Day Workout Plan (At-Home!)

January 9, 2024

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Hi, I’m Victoria! Certified in exercise physiology + nutrition coaching. I wanna help you create vibrant health without losing perspective on what matters.  

Meet Victoria

at home workout plan

The 7 day workout plan you need to start 2024 off with a bang! A 33 minute investment and I PROMISE you will feel the difference.

Have you ever heard the quote “Success leaves clues”?

It’s the idea that every successful person leaves a trail of clues (people they talked to, habits they built, and skills they sharpened).

Do you know what the two most common habits of successful people are?

Daily Movement and Gratitude.

So that got me thinking.. if these two habits work for some of the most successful people in the world, shouldn’t we try them?

I feel like yes. I’m pretty sure we could all use a win these days.

*This post may contain affiliate links, which means I may receive a small commission, at no cost to you, if you make a purchase through a link. As an Amazon Associate, I earn from qualifying purchases. I only recommend products I personally use and love!*

The Challenge:

Commit to 30 minutes of movement and a daily gratitude practice for SEVEN DAYS.

For these 7 days, don’t workout for the peach emoji booty or Michelle Obama arms (respectable goals, no doubt) but do it for your BRAIN. And the joy that comes with moving your body.

The Gratitude:

As often as you can, follow your workout with the gratitude practice. The extra circulation and increased heart beat will get you thinking clearer and you’ll be surprised at how much more you enjoy the process.

It will take you maybe 3 minutes.

Commit to this for 7 days and see if you notice a difference in your mood, outlook, or energy over the week.

The 7 day Workout Plan:

Below I’ve listed workouts for Monday- Friday. Each one should take you 10-20 minutes. (For Saturday & Sunday you can repeat your favorites or get outside for a run, hike, or bike ride).

Since the daily workout most likely won’t take you a full 30 minutes- you can run outside, hop on your bike or use the CARDIO option that I’ve listed below to make sure that you hit the full 30 minutes.

Remember, we are committing to 30 minutes a day. No less!

As a bonus, I listed a 6 minute core exercise that you can use as a burner at the end of your workout. This kind of ab workout is EXTREMELY effective. It’s quick and works your core from every angle. I’ve been doing this style of core training for years and have been super happy with the results I’ve seen.

at home workout plan

7 Day Workout Plan: 

at home workout plan - monday
at home workout plan - wednesday
at home workout plan - friday
at home workout plan - tuesday
at home workout plan - thursday
at home workout plan - cardio
at home workout plan - core

That’s all it takes!!

Just 30 minutes of movement and 3 minutes of gratitude for 7 days. A 33 minute investment and I PROMISE you will feel the difference.

So what do you say? Comment below if you are ready to own this 7 day workout plan!!





P.S. Need a next step? Check out my latest challenge

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A 7-day food and fitness refresh. It's time to get your glow on.


Remember, always check with your health care professional before starting any new diet or exercise program. Any product recommendation is not intended to diagnose, treat, cure, or prevent any disease. Our statements and information have not necessarily been evaluated by the Food and Drug Administration.

Every body and person is different. Therefore, We cannot and do not guarantee that you will attain a specific or particular result, and you accept the risk that results differ for each individual. As with any health-related program or service, your results may vary.

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