7 Day Workout Plan : Sexy And Ripped

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7-Day Gym Workout Plan

This gym workout followed with a good diet, can provide you visible results in 7 days! This workout plan is a split routine that divides your body in 3 muscle groups. This many advantages of a split routine vs a full body workout : it's better for body shaping, more manageable and easier and it's easy to switch up the workouts.

You will get in amazing shape as your butt will get firmer, your abs tighter, you'll see less cellulite on your legs as they get firmer and your arms will be slimmer. Even your boobs will have that perky look. The workouts routine includes an abs workout, a biceps and back workout, a legs workout, a triceps, chest and shoulders workout and a hiit workout. So enough talking, lets get started!

This will target each muscle group twice in the week, allowing enough rest for each muscle group in order to achieve maximum results!

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(Click on each box to open the printable workout and the link to the instructions for each day!) 

Printable version of the workout schedule here (click to open)

Sexy and Ripped : 7-Day Workout Challenge

** Monday ** Thighs / Glutes / Calves - Cellulite Eraser Workout

 

See detailed instructions here : Cellulite Eraser Workout

cellulite Eraser Workout

 

** Tuesday ** Shoulders / Chest / Triceps - Bikini Top Workout + Abs - Dream Shape Abs Workout

 

See detailed instructions here : Bikini Top Workout

 

bikini top workout

 

See detailed instructions here :  Dream Shape Abs Workout

 

killer abs workout

** Wednesday ** Biceps/Back - Sexy Back Workout

See detailed instructions here : Sexy Back Workout

sexy back workout

** Thursday ** HiiT - Burpees Are Forever (12 min)

This is a semi rest day as this workout is only 12 minutes but you will give all that you've got in these 12 minutes!

 

Instructions:

 

Set your Gymboss timer for 12 rounds and two intervals. The first interval is 10 seconds and the second interval is 50 seconds. You will be doing 3 types of Burpees  and your goals is to complete as many reps as you can for each Burpee during the 50 second intervals. You will have 10 seconds between each exercise to write down your reps. If you need more explanations or easier variations for the burpees, check them out in ”All Exercises”. Enjoy and let us know in the comments how you did.

 

Time: 12min       
Workout Type: Interval Strength Training        
Exercises: 3
 

1. ONE LEG BURPEE & SIDE JUMP (ALTERNATING LEGS)max.reps during 50 second interval

2. SIDE BURPEE (ALTERNATING SIDES)max.reps during 50 second interval

3. STARBURST BURPEEmax.reps during 50 second interval

 

See instructions here : Burpees Are Forever Workout

 

** Friday ** Thighs / Glutes / Calves - Cellulite Eraser Workout

 

See detailed instructions here : Cellulite Eraser Workout

cellulite Eraser Workout

 

** Saturday ** Shoulders / Chest / Triceps - Bikini Top Workout + Abs - Dream Shape Abs Workout

 

See detailed instructions here : Bikini Top Workout

 

bikini top workout

 

See detailed instructions here :  Dream Shape Abs Workout

 

killer abs workout

** Sunday ** Biceps/Back - Sexy Back Workout

See detailed instructions here : Sexy Back Workout

sexy back workout

250

Get Your 30-Day Bikini Shred Meal Plan

Get The BEST recipes for faster Fat Loss

The Metabolic Cooking is a fantastic, well organised meal plan that comes with more than 250 quick & easy fat torching recipes, structured guidelines, grocery lists, food logs and additional tips and tricks to drop off that stubborn fat and get into the best shape of your life. If you want better tasting recipes for your diet, made with spices and ingredients that will boost your metabolism and torch the fat, I really recommend grabbing a copy of “The Metabolic Cooking” created by my Canadian friends Dave Ruel and Karine Losier! Metabolic Cooking recipes have all been designed with high Metabolic Thermo Charge ingredients to boost your metabolism and burn more calories everyday.

The BEST meal plan for faster fat loss <-- Yummy recipes to melt bodyfat

I hope you enjoy this fitness challenge and workouts routine, do it with your friend and share them. See also our free printable fitness logs to keep track of your progress.

Take a look at our other free printable workout routines or subscribe to receive the pdf version straight to your inbox.

250

Get Your 30-Day Bikini Shred Meal Plan

Get The BEST recipes for faster Fat Loss

The Metabolic Cooking is a fantastic, well organised meal plan that comes with more than 250 quick & easy fat torching recipes, structured guidelines, grocery lists, food logs and additional tips and tricks to drop off that stubborn fat and get into the best shape of your life. If you want better tasting recipes for your diet, made with spices and ingredients that will boost your metabolism and torch the fat, I really recommend grabbing a copy of “The Metabolic Cooking” created by my Canadian friends Dave Ruel and Karine Losier! Metabolic Cooking recipes have all been designed with high Metabolic Thermo Charge ingredients to boost your metabolism and burn more calories everyday.

The BEST meal plan for faster fat loss <-- Yummy recipes to melt bodyfat

Author: Myriam

Fitness passionate, civil engineer and now blogger. After losing 45 pounds in a year and maintaining for a few years, I decided to create my website to share my nutrition tips and workouts to help other people achieve their fitness goals and maintain it.

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