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Jenna Danielle

Branding, Marketing, Tacos & Sarcasm

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: http://jennadanielle.com/10-easy-home-workouts/

  2. CJ says

    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

  1. TWO WEEK SHRED - Ivanov Health says:
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Instagram

sunnyjennadanielle

Would you believe I’m an introvert?
Marketing Director | Oddball | Dreamer
Love languages: 🌮 + 🍷 + ☀️
💍 BJO
📍AZ

Jenna Danielle
So, I tried the @revengexbodyco bodysuit. Here’s So, I tried the @revengexbodyco bodysuit. Here’s my thoughts:

• I’m small, but I’m not petite. I got the XS/S and it could have been a *tiny* bit tighter just to really pull that waist in. Petite gals may not find it as *tight* as they’d like.

•The colors are 💯

•They ship from China. So you’re not supporting American-made. Bummer.

• No need for a bra! If you are a little self conscious about nip-peekage, pull the padding out of a swimsuit top and place it in there. Voila! (This hack is AMAZING for all bodysuits, FYI) #ittybittytittycommittee 

• I’d buy them again. I love the shaping and the support.

Have you tried the @revengexbodyco yet?? What are your thoughts?!
3 things I learned at my first full dressage show: 3 things I learned at my first full dressage show:

1. Preparation is everything. My old advisor loved to tell me “we don’t plan to fail, we fail to plan,” and as much as I may hate to admit, he was right. You can’t walk into a new venture without doing your homework first. Make a list, crush those goals. Then make a new list.

2. Show up 100% and look good. Even if you’ve shirked a bit on #1, maybe you’ll get points for style. 😂

3. BREATH. Bad scores happen. Ponies get fussy. Sometimes you think you did well and the judge doesn’t agree at all. 😫 It’s all good. It’s not the end of the world. Take a deep breath and try again.

@ghostfacepony is a strong horse. My leg muscles were not prepared to handle so much riding and training in a 4-day span. I’m still grabbing the handicap rail when I sit down on the toilet. I’m not too proud to admit it. We did our best with the situations presented to us. Our first test was great, the second not so much. And we had to scratch the last test due to rain/footing conditions. 🤷🏼‍♀️ I was super disappointed, but safety first. Fall seven times, get up 8. Hey, at least we looked good. 😉

Check out @ghostfacepony’s account for 100% 🐴 content. 

#pintosporthorse #warmbloodsofinstagram #painteddressage #azdressage #arizonadressage #usdf #equestrianlife #horseshowlife #horseshowstyle
✨2023 is all about RELEASING that which doesn’ ✨2023 is all about RELEASING that which doesn’t serve me. @breakthroughsmashroom invited us out for a pretty special New Year’s Eve. 🎉 I decided that I would write down everything I wanted to leave behind in 2022…and then smash them. 💥🔨
⠀
“I go wherever my heart tells me. I don’t think that it’s unhealthy. Whatever floats your boat might sink my ship and to me that just sounds so overwhelming.” - @cmillagain

A HUGE thank you to @breakthroughsmashroom for helping us ring in the new year in an AMAZING way. I feel renewed and ready to take on this year. I highly suggest bringing a paint marker with you when you visit them (W Union Hills & 35th Ave). Write it down. Smash it. Let it go. 🎈

Cheers to 2023. I’m ready for you. ✨

#smashroom #breakthroughsmashroom #seeya2022
In 2022 I’m working on firmer boundaries and les In 2022 I’m working on firmer boundaries and less busyness. I have noticed that I have been using ‘crazy-busy’ as a badge of honor, as a way of feeling important, as a numbing mechanism to stay out in front of my feelings. Anyone else guilty of that??

In this coming year, I’m determined to simplify my life & set the boundaries I need to not just survive, but to conquer. ✌🏼 Who’s with me?

#goodbye2022 #bringon2023 #hello2023 #resolutions
Wishing y’all a very merry whatever you celebrat Wishing y’all a very merry whatever you celebrate. I tend to be a grinch, myself, so this green stunner was pretty fitting for me. 😜
✨GIVEAWAY CLOSED✨ @iamsepievans has changed my ✨GIVEAWAY CLOSED✨ @iamsepievans has changed my skin and I’d love to give one of you the opportunity to have her work on yours! We’re giving away her Signature 60-Minute Facial for you to take advantage of OR gift to a loved one!

TO ENTER:
Like this post!
Follow both myself and @iamsepievans
Tag a friend below who needs a little self-care👇🏼
Share to your stories for an additional entry! Be sure to tag me!

Giveaway ends Saturday, December 17th at midnight. Winner will be randomly selected and contacted from this account only. This giveaway is not associated with IG.

#holidaygiveaway #scottsdalegiveaway #scottsdale #scottsdalearizona #scottsdaleaz #scottsdalesalon #localaz #shoplocalaz
#NationalDayoftheHorse gave me an excuse to post a #NationalDayoftheHorse gave me an excuse to post about my blue-eyed boy @ghostfacepony. This horse has challenged me in so many ways since coming back into my life last year. I wouldn’t trade a minute of it—he’s made me a better rider AND horse owner. With the help of our amazing trainer & one of my closest friends @eikelbaughman, we’ve found a home in the Arizona dressage scene. We’re riding in our next show in January—I’m looking forward to the adventure! 🏅 Follow his account @ghostfacepony for all the pony content!

#azdressage #arizonadressage #arizonadressageassociation #dressagetraining #arizonaequestrian #pintowarmblood #overo #dressagequeen #barnlife
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@cottonon has $7 flannels (usually $30+)
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#arrowheadtownecenter #arrowheadmall #glendaleaz #westvalleyaz #mywestvalley #westvalleyarizona #uwsphx #upperwestside #christmasshoppingmadeeasy
It’s been a while, friends! I took a much-needed It’s been a while, friends! I took a much-needed hiatus from social media and I feel like I’m ready to come back. Here are a few clips of what I’ve been doing. Also, I’m buying @snoopdogg’s kids album, STAT.
Follow on Instagram

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