7 Day Workout Schedule
Weekly Workout Schedule:
Monday: 23 Min Full Body Sculpt
Tuesday: 20 Min Hip Mobility
Wednesday: 21 Min Toned Arms
Thursday: 30 Min Tone & Flow
Friday: 22 Min Lower Body Sculpt
Saturday: 18 Min Cardio & Core
Sunday: 13 Min Weighted Ab Flow
Welcome back! I put together a structured 7-day workout plan to help you stay consistent, feel stronger, and see real progress at home. This week is intentionally balanced with sculpting, mobility, toning, and core work so you can move your body without burnout or overthinking your routine.
You don’t need hours in the gym or extreme workouts to get results. You just need the right structure, guidance, and a plan that fits into real life. Follow this schedule as written, press play, and let the workouts do the work for you!
If you’re ready for ongoing structure, fresh workouts, and full programs designed to keep you progressing, shaep is always here when you’re ready to continue xx
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23 Min Full Body Sculpt
Sculpt your full body while getting your heart rate up w/ this quickie total body series! Warmup and cool down included, recommended for all fitness levels.
*music included*
Recommended Equipment: Dumbbells or weighted objects, booty band
All workout equipment linked here: https://shopmy.us/co...
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20 Min Hip Mobility
Unlock and open up your hips with this 16 minute hip mobility series! Recommended as a pre-workout warmup or on it's own if you're body is asking for a dynamic stretch.
*Music included*
All workout equipment linked here: https://shopmy.us/collections/1365905
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21 Min Toned Arms
Sculpt, tone and burn out your upper body with this quickie arm series! No warmup or cool down included, recommended for all fitness levels.
Recommended Equipment: Light & medium set of dumbbells or household objects
*music included*
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30 Min Tone & Flow
Tone and flow your way through a low impact, body weight series strengthening mind + body!
*music included*
Recommended equipment: Ankle weights, light hand weights
All workout equipment linked here: https://shopmy.us/collections/1365905
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22 Min Lower Body Sculpt
Fire & tone up the booty and legs with this lower body sculpt series! Recommended for all fitness levels.
*music included*
Recommended Equipment: Range of dumbbells, ankle weights, booty band
All workout equipment linked here: https://shopmy.us/collections/1365905
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18 Min Cardio & Core
Sculpt and sweat with this total body cardio burner, the perfect quickie sweat! Recommended for all fitness levels!
Recommended equipment: light hand weights, booty band
*music included*
All workout equipment linked here: https://shopmy.us/collections/1365905
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13 Min Weighted Ab Flow
A weighted ab flow designed to tighten, tone, and fire up your core in every move! No warmup or cool down included
*music included*
Recommended equipment: Light hand weights, ankle weights, pilates ball
All workout equipment linked here: https://shopmy.us/collections/1365905
