Free Workout plan, one week bodyweight fat burning home workout challenge! Seven days, seven workouts which you can complete at home or whilst travelling, all you need is 19 minutes, a little space and some motivation!! The Full workouts and descriptions below!

Workouts: You have 19minutes for each workout, how many rounds can you do? Join me on my Instagram where i’ll be uploading them each day for you to save to your feed!

Day 1 – Full Body – 10 Backwards lunge kick, 10 walk outs, 10 shoulder plank touch.

Day 2 – Legs – 10 Close to wide Jump Squat, 10 Plie Squat, 10 squat to donkey kick.

Day 3 – Full Body – 10 commandos, 10 walk out press ups, 10 tricep dips.

Day 4 – Upper – 10 shoulder tap pushups, 10 second star plank, 10 plank jump ins,

Day 5 – Full Body – 10 burpees, 10 compass lunges, 10 knees to low squat.

Day 6 – Abs – 10 Bicycle crunches, 10 knee plank taps, 10 plank row.

Day 7 – Full Body – 10 air squats , 10 hip thrusters, 10 squat thrusts.

Watch Sundays ‘Why?’ Video:

Get your copy of my New Ebook ‘Get Gorgeous’ here:

* Please not that anything marked with an asterix means I will receive a percentage of the revenue made from purchases through this link.



Subscribe to my Channel:

Can we get my Blog to 100,000 followers?

Laugh at me on Snapchat: CarlyRowena

My Instagram:

Tweet Me:

Facebook Me:

Email Me:

My PO Box – Carly Rowena
Gleam Futures
6th Floor
60 Charlotte Street


F A Q ‘ s

Q: What camera do you use to film?
A: I film my videos with the Canon 5D Mark 3 ( ) and my Vlogs with the Olympus Pen (
Q: What lighting do you use?
A: I use natural lighting and a softbox light: (
What editing software do you use?
A: iMovie and Final Cut Pro


DISCLAIMER: This video does not contain paid for content. Products have been purchased by myself or are PR samples. Any paid for content will be disclosed in description boxes and blog posts. “” links are affiliate links. For more information on this please click here:

Thanks for watching! ❤

You may also like...

29 Responses

  1. Kelly B says:

    Il have to save this in my fave until I'm not pregnant any more haha x

  2. Your dog cracks me up every-time, fab video, enjoy ur Sunday xx

  3. Pheeebs R says:

    How many rounds do you recommend doing? No clue how many times to repeat!💖

  4. Dr.Amalita says:

    I love the workout you do ;but I find it so hard, i will try to do what I can do, thanks ❤

  5. I love the challenges! Really motivates me, I feel like it's good to start with a short challenge because once you've done that you can build from there and it doesn't have to stop! Love it Carly 💙

  6. Loz Holmes says:

    YES! I needed this!

  7. SarahAnn91 says:

    I'm keen! 1 week challenge accepted 💋

  8. yovanna says:

    i am sooo doing this…!!! 🤗🤗🤗

  9. Needed this so much, going on holiday later today and done my last workout this morning before I go but these will get me through, I was looking for body weight or resistance band workouts I could do whilst I'm there and this is perfect!! Thank you so much! ❤️

  10. YES!!! 😆😆

  11. Can't wait to get stuck in! See you on the other end!?😅

  12. Carly Rowena says:

    Hands UP if you're going to join my 7 day challenge? Follow me on instagram so that you can save each video to your phone! xxx

  13. Ebony_Jane says:

    I spent most of last night creating a new workout plan but I think I might switch it up and use yours for this week, can't wait!

  14. CinematicM says:

    watching this on the way to the gym so it looks like i'm starting today haha!

  15. Hey Carly, hanks for the great video, i'll definitely add some of these to my daily workout!
    How many sets of each are we supposed to do? Much love

  16. Hey! In one of your vids, you;ve been using some site to show you how to stretch etc. I can't find it anywhere but want to work on my flexibility. Can you help me with my searching? 🙂

  17. Love This!! Thank you!

  18. Charlie Noah says:

    I love that you also post them on Instagram! I have a fitness folder I save your workouts in.

    Ps. I will start working out for the first time (I did yoga in the past). And your videos on Instagram and YouTube are such an inspiration to keep motivated. I have zero strength whatsoever so I'm anxious about starting. Don't want to lose weight, but I hope to become stronger physically and in return also mentally. Long way to go!

  19. I hate burpees 😩😩 how many of each one Carly?

  20. I'm going on holiday in exactly a week this couldn't be more perfect! Thank you xxx 😁

  21. definitely starting this tomorrow!

  22. Alexis Lex says:

    Wow this is awesome, I'm definitely trying this tomorrow. Can't wait!😄💪

  23. Ava Hayes says:

    Starting tomorrow time to get my butt back into gear❤️

  24. Thank you Carly! I am so totally starting this tomorrow!

  25. Can't wait to try this!!

  26. your channel is awesome. you are amazing and the way you explain hats off
    lots of love support and respect 😘😘😻😻👌👌👍👍👍👍

  27. First! Thanks for this vid Carly!

Leave a Reply to Pheeebs R Cancel reply

Your email address will not be published. Required fields are marked *