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Two Week Shred

March 1, 2018

Free Two Week Shred!

No equipment is required and you can do this entire workout at home!

This 2 week program is a remnant of my health coaching days. It is quick and provides results if followed correctly. The rules are simple, but can be difficult.

Cardio– cardio can be accomplished by activities like jumping rope, walking on an inclined treadmill, jogging, dancing, hiking–the possibilities are endless!

Rest days–make sure you’re taking days off! Your muscles cannot repair themselves if they’re not given a break every few days. During your rest days, be sure to stretch! It will help with any soreness you might be experiencing.

Here are a few of my favorite home workout essentials!


For hundreds of veggie and lean protein ideas, follow me on Pinterest and check out the healthy ideas I’m constantly pinning!

If you’re looking for a more in depth home workout routine, check out my ebook Fit + Toned: 4 week total body transformation!

In it, I walk you through 4 weeks of workouts, with step-by-step pictures of each exercise. I also introduce you to a crash course in nutrition and share proven positive thought techniques to help you stay motivated and see results.

BONUS: I’ve included my go-to Clean Eating Grocery List for FREE so that you’ll never have to guess at the store again.


Right now, you can get 15% off Fit + Toned with coupon code: YESTOFIT


Pair this with some healthy snacking and a whole lot of fresh water and you’ll be on your way to feeling more confident in that bikini.

PS make sure your stretch before ANY workout!

Week 1

Monday
30 jumping jacks
10 push ups
30 second plank
20 crunches
20 squats
Repeat circuit 3 times with a short break in between.
20 minutes of cardio (brisk walk, jog, hike, swim)

Tuesday
30 jumping jacks
10 push ups
20 lunges (each leg)
20 bicycle crunches
30 sec side plank (on each side)
Repeat circuit 3 times with a short break in between.
20 minutes of cardio (brisk walk, jog, hike, swim)

Wednesday
Rest & stretch

Thursday
40 jumping jacks
10 push ups
20 curtsy lunges (each leg)
45 sec. plank x2
15 mountain climbers
Repeat circuit 3 times with a short break in between.
20 minutes of cardio (brisk walk, jog, hike, swim)

Friday
40 jumping jacks
10 pushups
35 squats
30 bicycle crunches
15 mountain climbers
Repeat circuit 3 times with a short break in between.
20 minutes of cardio (brisk walk, jog, hike, swim)

Saturday
30 minutes of cardio, integrating between intense and cooling down
1 minute plank

Sunday
Rest & stretch

Week 2

Monday
50 jumping jacks
15 push ups
1 minute plank
50 bicycle crunches
50 squats
Repeat circuit 2 times with a short break in between.
20 minutes of cardio (brisk walk, jog, hike, swim)

Tuesday
50 jumping jacks
15 push ups
1 minute side plank (each side)
10 burpees
50 curtsy lunges (each leg)
Repeat circuit 2 times with a short break in between.
20 minutes of cardio (brisk walk, jog, hike, swim)

Wednesday
Rest & stretch

Thursday
50 jumping jacks
15 push ups
50 lunges (each leg)
10 burpees
1 minute plank
Repeat circuit 2 times with a short break in between.
20 minutes of cardio (brisk walk, jog, hike, swim)

Friday
50 jumping jacks
15 push ups
50 squats
10 burpees
20 supermans
Repeat circuit 2 times with a short break in between.
20 minutes of cardio (brisk walk, jog, hike, swim)

Saturday
30 minutes of cardio, integrating between intense and cooling down
2 minute plank

Sunday
Rest & stretch

It’s not easy but I guarantee, if you follow this two week guide and work on eating healthy meals and drinking lots of water, you WILL see results. Give me a shout out on Instagram when you complete it. @sunnyjennadanielle


You’re worthy, you’re capable and you’re ready. I KNOW you can do it!

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Comments

  1. Sue says

    July 22, 2020 at 9:14 am

    Hi, I’m about done with the 2 week shred. I’ve lost 5 pounds! I want to keep going. Can I just do this again? Or do you have more 2 week exercise lists?
    Thanks

    • Jenna Danielle says

      July 23, 2020 at 11:46 am

      Hey Sue, thanks for leaving a comment. That is awesome! Great job! I have a few more at home workouts here: https://jennadanielle.com/10-easy-home-workouts/

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    June 28, 2020 at 7:50 am

    You forgot NO COFFEE…anytime you throw out pop/soda coffee should go with it.

    • Jenna Danielle says

      June 29, 2020 at 2:59 pm

      Hey CJ! I always hesitate to tell people to cut out coffee completely because by itself, plain, black coffee has zero nutritional value. I do suggest cutting out sugary/milky coffee drinks because a lot of calories can hide in those. Black coffee is your best best if you need the caffeine, but want to stay away from excess calories. 🙂 Thanks for leaving a comment!

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Trackbacks

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Instagram

sunnyjennadanielle

Marketing Expert & Speaker | AZ ♥️
Taco-munchin’, wine-sippin’ sunshine lover with a penchant for sarcasm and memes.

Jenna Danielle | Small Biz Marketing
C O M M U N I T Y. Squad. Tribe. No matter what y C O M M U N I T Y. Squad. Tribe.  No matter what you call it, you need it. I'm blessed to call amazing community advocates @upperwestsidephx friends and had a blast at their meet & greet @nwcoffeeshop yesterday.

And make sure you check @collabculture.az out as well for monthly meetups with local women entrepreneurs.

Women supporting each other, there is such beauty in it.

#communityovercompetition #upperwestside #upperwestsidephx #northpeoria #peoriaaz
Unpopular opinion: time is NOT your most valuable Unpopular opinion: time is NOT your most valuable asset. 🤷🏼‍♀️ Coming atcha hot on a Tuesday. Drop a ♥️ if you agree!

#selfcarethreads #tuesdaythoughts #marketingtrends #socialmediamarketingstrategy #unpopular #unpopularopinions #energyiseverything
It’s officially my birth week! On the 21st, I’ It’s officially my birth week! On the 21st, I’ll turn one year older, but I’m not counting anymore. I figure I’ll just coast until I start feeling old. 😂 

It’s been one helluva year. I’ve been broken down and raised up and trampled on and stitched back together. If I’ve been quiet in your life, it’s because I’m working on my own. I like where it’s headed, and I hope you do, too. Here’s to the last week of 35. Find your art and dive into it. As for me, sunrise hikes will always be my favorite form of self expression. Happy Friday, friends.

#selfcare #birthdayweek #30flirtyandthriving #imoldgregg #keepgoing #sunrisehike #sunrisechaser #camelbackmountain #sonorandesert #phoenix #camelbackculture #selflove #selflovejourney #phoenixmarketing #marketingtip
HAPPY BIRTHDAY to my ride or die, the bubbles in m HAPPY BIRTHDAY to my ride or die, the bubbles in my Prosecco, the hip to my hop, the hot sauce on my taco (😂 admit it, those were good)! @smashinglyashley_

Another year around the sun with you just means more laughs, more cheers and more goofy dancing. I love you, bestie! Here’s to many more years of our shenanigans. 🥂 ♥️
My dog threw up ON me. 🤢 I had a nice post writ My dog threw up ON me. 🤢 I had a nice post written out about marketing. I was lying in my hammock (last slide) this morning, pup in my lap, about to post, and….*HARF* 😖

Sometimes things don’t go like you plan. Adapt and overcome, ya know? Flip to the last slide to see the culprit mere SECONDS before he upset my morning flow.
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#momlife #dogmomlifestyle #marketingplan #noplanistheplan #wednesdaymorning #shihtzusofig #shihtzuswag
Hey-o September! #virgoseason♍️ It’s the bes Hey-o September! #virgoseason♍️ It’s the best month of the year, and not only because it’s my birth month. I love September because the hazy summer days start speeding up a bit. It’s obviously still hot as hell here in AZ, but each day that passes bleeds a little more heat from the air. It’s about time to get back outside for regular adventuring.

This month, I’m looking forward to:
• A quick solo trip. Just me, myself and I.
• @ghostfacepony and I stepping into the show ring again!
• My daughter’s first softball game! 🥎
• Birthday shenanigans (stay tuned!)

Shout out to all the other Virgo babies! Who else has a birthday this month??
Amazon is having some great Back to School deals a Amazon is having some great Back to School deals and I’m rounding up the best into lists for y’all! Are you an Amazon fiend like I am??

You could build a small community out of the Amazon boxes in my garage. 🤷🏼‍♀️ So, yeahhhhh. Check my stories & bio for the goods! 

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#amazonmusthaves #amazonhome #amazonjunkie #backtoschoolshopping #backtoschooloutfits
@postinowinecafe Battle of the Bruschetta is in th @postinowinecafe Battle of the Bruschetta is in the final rounds y’all! I’m pretty excited that my FAV Spicy Sprout got to the finals. Now it’s up against Mexican Street Corn. Who’s going to win?!🤩

Check out @postinowinecafe for brunch on the weekends and everyone’s favorite happy hour EVERY DAY from open ‘til 5–$6 glasses of wine or pitchers of beer. 😍 My fav is the bubbly rosé (pairs nicely with the Spicy Sprout bruschetta, FYI)

See you there!

#winecafe #kierlandcommons #phoenixwine #arizonaliving #localaz #arizonalocal #arizonalove #bruschettalove #momswantbruschetta
ᴡʜᴀᴛ ꜱʜᴇ ꜱᴀɪᴅ. I’m still ridi ᴡʜᴀᴛ ꜱʜᴇ ꜱᴀɪᴅ. I’m still riding the high from Thursday’s @themoderndaywife event at @wscottsdale. 🤩 I walked for the most incredible brand @naked.rebellion in the nights fashion show, but it was so much more.

A community of women, coming together in business and the spirit of collaboration…. I’m telling you, it was breathtaking. A HUGE shout out to @meghanfialkoff @meaganelieff for seamlessly creating such beautiful, empowering events all over the continent.

And last but certainly not least, THANK YOU to @smashinglyashley_ & @nichole_eckman for being there with me as my own personal hype girls. It takes an insane amount of courage (& 2 whiskies, neat) to bare the nips in a crowd full of people, much less keep a game face on. I couldn’t have done it without the two of you. ♥️

🚨Last slide: there it is. Classic Jenna. 😜 There’s just no stopping me.

 
 

#arizonawomen #womenforwomen #communityovercompetition #womensupportingwomen #localbusiness #azlocal #scottsdaleaz #scottsdalelocal
🎟️ Tix still available! 🎉 TOMORROW! @themo 🎟️ Tix still available! 🎉 TOMORROW! @themoderndaywife is back at @wscottsdale with their epic What She Said event celebrating women! Use my code JENNAD10 for a discount on your ticket.

This was last years event, y’all and you KNOW tomorrow is going to be bigger and better! SEE YOU THERE!
Friday, I’m in love… with this current version Friday, I’m in love… with this current version of myself. It’s been a rough week, but I’m staying positive and looking for things that spark joy in my life.

Life is hard. Work may not always be great, you will lose friends, relationships can be messy, your health could suffer. There’s no shortage of things that can go wrong.

There’s also no shortage of things that could go right. Focus on the good and move forward. It’s Friday, friends. If you’re reading this, I am thankful for you. ♥️
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#fridayintroductions #fridayiminlove #selfappreciation #selfactualization #arizonalife #arizonainfluencer #marketingmanager #freelancemarketer
At least my outfit is good. 😜 Linking in storie At least my outfit is good. 😜 Linking in stories! OR DM me for the links.

#thurs #vicidolls #levis501
A friend of mine is missing and it doesn’t feel A friend of mine is missing and it doesn’t feel right to post my scheduled content today. If you or someone you love is struggling with mental illness, please seek help.

• @azdhs
• National Mental Health Hotline (866) 903-3787
• @samhsagov  1-800-662-4357

I love y’all.

#mentalhealthawareness #missingpersonsaz #missingpersons
💔Breaks ups are HARD, y’all…and I’m not t 💔Breaks ups are HARD, y’all…and I’m not talking about personal. I had to break up with an advertising partner the other day, here’s how it went:

(Mind you, we’ve been advertising with this particular vendor for several years, but the ROIs were just not there anymore.)

• They’ll usually have some offer to try to make you stay. If it behooves you to stay and try it, go for it! If not, politely decline.

• Remind them that this is solely a business decision. Every step made needs to move the needle for your biz.

• Smile. This isn’t the end of the world for either of you. Personally, y’all can still be friendly (unless, of course, they suck…but still smile).

• Keep it short and sweet. “I realize that you’re super busy and want to make sure I’m not wasting your or my time today. Here’s where my numbers are at…”

• It may seem hard, but you need to make the best decision for your business. Reassure yourself that your business needs to come before any feelings. Feelings don’t pay the bills, friends.

Have you ever had to break up with or fire a client or vendor?? 

#smallbusinessadvice #smallbusinesscoach #smallbusinessideas #marketingtips #marketinghelp #marketingcoaching #breakups #howtomarket #marketingstrategy
People buy on emotion, and justify with logic. Bot People buy on emotion, and justify with logic. Both are necessary for someone to buy your product or service. Your marketing must first convince them emotionally and then convince them logically.

Read that again. #marketingmonday

Want me to do it for you? DM me. 😜

#marketingdigital #marketingtip #smallbusinessmarketingtips #privatejettravel #scottsdalearizona #scottsdaleaz
🚨GIVEAWAY! 👉🏼MACKLEMORE is coming back to 🚨GIVEAWAY! 👉🏼MACKLEMORE is coming back to the Valley on Oct 17th! His concerts are SO much fun! My friends @livenationphx & @arizonafinancialtheatre are giving away a pair of tickets to one of my followers. 
 
To ENTER:
1. Follow @sunnyjennadanielle @livenationphx & @arizonafinancialtheatre
2. Tag 3 friends in the comments
3. LIKE and SAVE this post

A winner will be randomly chosen  on Friday, 8/11.

⠀⠀⠀⠀⠀⠀⠀⠀⠀
Per Instagram rules, we must mention that this giveaway is in no way sponsored, administered, or associated with Instagram. By entering this giveaway, you confirm that you are 13+ years old, release Instagram of responsibility and agree to Instagrams terms of use.

#macklemore #macklemoreconcert #thebentour #arizonafinancialtheatre #phoenixaz #phoenixarizona #downtownphoenix #downtownphoenixliving #phoenixliving #thingstodoinphoenix
July, you broke our hearts when you broke the reco July, you broke our hearts when you broke the record for most days over 110° in the history of ever. 🥵 Let’s stop that, shall we? August, we see you, let’s make some big moves and try not to sweat too much.

#recordbreaking #phoenixarizona #phoenixaz #itshot #itshotoutside #marketingsocial #marketingcoach #marketingdirector #arizonalife #arizonaliving #photodump
Marketing Barbie: saving small business owners’ Marketing Barbie: saving small business owners’ sanity, one day at a time. 💁🏼‍♀️ This Barbie trend is super fun AND you can relate pretty much any facet of your business to it.

Staying on top of current trends is a pain in the ass but it can make a world of difference when you’re trying to reach a target audience that resonates loudly with viral content.

Need some help marketing your online biz? Slide into my DMs. Let’s chat. 😘

#barbiemovie #barbiecore #pinkaesthetic #smallbiztips #marketingtips #socialmediastrategist #smallbusiness #arizonamarketing #phoenixarizona
✨GIVEAWAY CLOSED!! Two tickets to Young the Gian ✨GIVEAWAY CLOSED!! Two tickets to Young the Giant with Milky Chance at @arizonafinancialtheatre Aug 5!

TO ENTER:
1. Follow @livenationphx @arizonafinancialtheatre & @sunnyjennadanielle
2. Tag 2 friends in the comments
3. Like & Save this post

A winner will be randomly chosen on Monday! Not taking chances? Buy tickets at
ticketmaster.com/event/19005E39D0B13F7F 

This giveaway is in no way sponsored, administered, or associated with Instagram. By entering this giveaway, you confirm that you are 13+ years old, release Instagram of responsibility and agree to Instagrams terms of use.

#phoenixaz #phoenixmusic #phoenixmusicscene #livenation #summerconcerts #downtownphoenix #downtownphx #scottsdale
@levis IS OPEN @arrowheadtownecenter!!! I snagged @levis IS OPEN @arrowheadtownecenter!!! I snagged two pairs of those classic 501 shorts that make everyone’s legs look gooooooood and don’t let that booty hang out. 🤩  y’all, these are my first pairs of 501s and I am embarrassed to admit I’ve waited this long in my life to buy them.

@levis is located right next to @sephora and @oakley on the lower level. 

#arrowheadmall #arrowheadaz #westvalleyaz #mywestvalley #westvalleyphx #phoenixarizona #glendaleaz #glendalearizona #phoenixaz
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