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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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81 Comments
Filed Under: Fitness Tagged: bikini, two week shred, weightloss, workout, workouts

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

    Reply
    • 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/

      Reply
  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.

    Reply
    • 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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sunnyjennadanielle

Health | Life | Food | Travel | Dogs
➕ a little wine and a lot of sunshine.☀️
💍@whereisox
📍AZ 🌵

Jenna | Healthy Lifestyle
WHAT a weekend! 🤩 We took our @lexususa UX 200 WHAT a weekend! 🤩 We took our @lexususa UX 200 from @bell_lexus_north_scottsdale into Utah and beyond last weekend!
⠀
This is just a teaser of all the adventures we encountered. I cannot wait to show y’all more! A very special thank you to @bell_lexus_north_scottsdale for this beautiful car and some truly incredible memories! #belllexusnorthscottsdale #belllexusstyle #belllexusstyleseries #belllexus #sponsored
⠀
If you could take a road trip right now, where would you head??
There’s a certain kind of magic to the desert. I There’s a certain kind of magic to the desert. I found that, and more @canebedscorral just south of the Utah border. This is GLAMPING, y’all. 😍
⠀⠀
Swipe for a look at our sexy tent & check out my Utah/AZ highlight for more on last weekends trip! @canebedscorral was an oasis of comfortable living in the midst of a rugged desert. I’m already itching to get back.
“For all the toll the desert takes of a man it g “For all the toll the desert takes of a man it gives compensations, deep breaths, deep sleep and the communion of the stars.” —Mary Hunter Austin
Spring Break is here 🎉 @thecambyhotel!! Whether Spring Break is here 🎉 @thecambyhotel!! Whether you’re catching some Spring Training games or just need a getaway, @thecambyhotel has you covered!
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I brought @whereisox on a little staycation for his birthday and WOW. From the rooftop bar and cabanas to the quirky art to the Artizen restaurant (OMG), #TheCambyStay is all about effortless elegance.
⠀⠀
Thank you so much @thecambyhotel for a great experience! We can’t wait to come back. Check out my stories today for pictures and videos of our stay and links to start planning your own getaway!
#TheCambyHotel #MyPHX
Everything’s better with your babes! ICYMI, I’ Everything’s better with your babes! ICYMI, I’ve been in Northern AZ and Utah this weekend with some of the coolest girls I know.
⠀
@ocbabeswhocreate Had a regional director retreat and I was invited along for all the laughs, s’mores, hikes, bonfires, dancing, picnics and downright antics.
⠀⠀
Babes Who Create has been such a godsend with my blogging career and—let’s face it—friendships. I’ve connected with so many amazing souls through this group, I don’t know where I’d be without them!
⠀⠀⠀⠀⠀⠀⠀⠀
I have SO MUCH MORE to share with you, but I’ll keep this short for now. Be ready for a lot more content from this weekend, including some of the best snacks, hikes and THE cutest place to stay for your next adventure!
We’re on an adventure! @smashinglyashley_ and I We’re on an adventure! @smashinglyashley_ and I are spending the weekend @canebedscorral with our girls and it couldn’t be colder but we’re keeping warm with all the laughter and dancing.🤪
⠀⠀
Check out my stories for some shots of this beautiful property and follow along as we explore the area. 👯‍♀️
It’s always been you. ♥️ We did a mini stayc It’s always been you. ♥️ We did a mini staycation for Brian’s birthday yesterday @thecambyhotel and it was magical (more on this amazing hotel coming soon!).
⠀⠀⠀
I wanted to pause for a moment to love on this guy of mine. He’s strong, crazy smart, supportive and his love for me is boundless. I loves you @whereisox. Life with you is such an adventure.
#TheCambyStay #TheCambyHotel #MyPHX
“Desert beauty was ‘sublime’ in the way that “Desert beauty was ‘sublime’ in the way that the romantic poets had used the word- not peaceful dales but rugged mountain faces, not reassuring but daunting nature, the earth’s skin and haunches, its spines and angles arching prehistorically in sunlight.” ― Julene Bair
⠀
I have a big trip coming up this weekend—exploring a new desert I’ve never set foot in. I cannot wait! Check out my stories for some teasers and tell me where you think I’m headed. 😏
Do you use Sunday to get ready for the week or do Do you use Sunday to get ready for the week or do you like to squeeze every fun drop from your weekend?
⠀
They say “a Sunday we’ll spent brings a week of content” and I think that can go both ways. Don’t let the Sunday Scaries make today unusable. Get out and enjoy the sunshine (or at least do something you enjoy) and then spare a few minutes to make yourself a to do list for the week ahead. Plan a little and then relax.
⠀⠀
Finding that balance is essential. ♥️
Off topic: weddings. Did y’all know I manage a w Off topic: weddings. Did y’all know I manage a wedding venue? True story. @firehouseeventcenter
⠀⠀
I love supporting and meeting others in the event industry which is why I was so excited to be invited to @simplyelegantaz last weekend for her Boss Babes Brunch. Bloggers and event planning?! It’s a match made in heaven!
⠀⠀
Julie of @simplyelegantaz even sent me home with a gorgeous pair of earrings! Any day spent with my girls @smashinglyashley_ @the.cocco.channel & @mrs.allpinkeverything in a beautiful space is a great day. I even got to meet new friends in @stylingbyerica & @nicoleryanblog and munch on some exquisitely arranged bites by @chef602.
⠀⠀
What a day! I can’t wait to work with @simplyelegantaz in the future. I highly suggest checking her out if you’re planning a wedding or any kind of event!
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sunnyjennadanielle

Health | Life | Food | Travel | Dogs
➕ a little wine and a lot of sunshine.☀️
💍@whereisox
📍AZ 🌵

Jenna | Healthy Lifestyle
WHAT a weekend! 🤩 We took our @lexususa UX 200 WHAT a weekend! 🤩 We took our @lexususa UX 200 from @bell_lexus_north_scottsdale into Utah and beyond last weekend!
⠀
This is just a teaser of all the adventures we encountered. I cannot wait to show y’all more! A very special thank you to @bell_lexus_north_scottsdale for this beautiful car and some truly incredible memories! #belllexusnorthscottsdale #belllexusstyle #belllexusstyleseries #belllexus #sponsored
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If you could take a road trip right now, where would you head??
There’s a certain kind of magic to the desert. I There’s a certain kind of magic to the desert. I found that, and more @canebedscorral just south of the Utah border. This is GLAMPING, y’all. 😍
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Swipe for a look at our sexy tent & check out my Utah/AZ highlight for more on last weekends trip! @canebedscorral was an oasis of comfortable living in the midst of a rugged desert. I’m already itching to get back.
“For all the toll the desert takes of a man it g “For all the toll the desert takes of a man it gives compensations, deep breaths, deep sleep and the communion of the stars.” —Mary Hunter Austin
Spring Break is here 🎉 @thecambyhotel!! Whether Spring Break is here 🎉 @thecambyhotel!! Whether you’re catching some Spring Training games or just need a getaway, @thecambyhotel has you covered!
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I brought @whereisox on a little staycation for his birthday and WOW. From the rooftop bar and cabanas to the quirky art to the Artizen restaurant (OMG), #TheCambyStay is all about effortless elegance.
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Thank you so much @thecambyhotel for a great experience! We can’t wait to come back. Check out my stories today for pictures and videos of our stay and links to start planning your own getaway!
#TheCambyHotel #MyPHX
Everything’s better with your babes! ICYMI, I’ Everything’s better with your babes! ICYMI, I’ve been in Northern AZ and Utah this weekend with some of the coolest girls I know.
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@ocbabeswhocreate Had a regional director retreat and I was invited along for all the laughs, s’mores, hikes, bonfires, dancing, picnics and downright antics.
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Babes Who Create has been such a godsend with my blogging career and—let’s face it—friendships. I’ve connected with so many amazing souls through this group, I don’t know where I’d be without them!
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I have SO MUCH MORE to share with you, but I’ll keep this short for now. Be ready for a lot more content from this weekend, including some of the best snacks, hikes and THE cutest place to stay for your next adventure!
We’re on an adventure! @smashinglyashley_ and I We’re on an adventure! @smashinglyashley_ and I are spending the weekend @canebedscorral with our girls and it couldn’t be colder but we’re keeping warm with all the laughter and dancing.🤪
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Check out my stories for some shots of this beautiful property and follow along as we explore the area. 👯‍♀️
It’s always been you. ♥️ We did a mini stayc It’s always been you. ♥️ We did a mini staycation for Brian’s birthday yesterday @thecambyhotel and it was magical (more on this amazing hotel coming soon!).
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I wanted to pause for a moment to love on this guy of mine. He’s strong, crazy smart, supportive and his love for me is boundless. I loves you @whereisox. Life with you is such an adventure.
#TheCambyStay #TheCambyHotel #MyPHX
“Desert beauty was ‘sublime’ in the way that “Desert beauty was ‘sublime’ in the way that the romantic poets had used the word- not peaceful dales but rugged mountain faces, not reassuring but daunting nature, the earth’s skin and haunches, its spines and angles arching prehistorically in sunlight.” ― Julene Bair
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I have a big trip coming up this weekend—exploring a new desert I’ve never set foot in. I cannot wait! Check out my stories for some teasers and tell me where you think I’m headed. 😏
Do you use Sunday to get ready for the week or do Do you use Sunday to get ready for the week or do you like to squeeze every fun drop from your weekend?
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They say “a Sunday we’ll spent brings a week of content” and I think that can go both ways. Don’t let the Sunday Scaries make today unusable. Get out and enjoy the sunshine (or at least do something you enjoy) and then spare a few minutes to make yourself a to do list for the week ahead. Plan a little and then relax.
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Finding that balance is essential. ♥️
Off topic: weddings. Did y’all know I manage a w Off topic: weddings. Did y’all know I manage a wedding venue? True story. @firehouseeventcenter
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I love supporting and meeting others in the event industry which is why I was so excited to be invited to @simplyelegantaz last weekend for her Boss Babes Brunch. Bloggers and event planning?! It’s a match made in heaven!
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Julie of @simplyelegantaz even sent me home with a gorgeous pair of earrings! Any day spent with my girls @smashinglyashley_ @the.cocco.channel & @mrs.allpinkeverything in a beautiful space is a great day. I even got to meet new friends in @stylingbyerica & @nicoleryanblog and munch on some exquisitely arranged bites by @chef602.
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What a day! I can’t wait to work with @simplyelegantaz in the future. I highly suggest checking her out if you’re planning a wedding or any kind of event!
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