Two Week Shred

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!

Pin it for later:

Jenna Danielle

81 Comments

  1. 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

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

    • 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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