Seven Day Shred — A 7-Day Home Workout Plan You Can Actually Follow

Name: Seven Day Shred
Brand: Seven Day Shred
Price: 39.00 USD
Availability: InStock

What Seven Day Shred is

Every day is already decided

The warm-up, the exact seconds, the rest periods, the step target and the box you tick when it is done. Open the page for today and start.

A woman performing a lunge with an overhead reach

Read it, do it

Real exercise cards with clear photos and numbered steps. No chasing videos, no waiting for something to buffer, no guessing what the movement is meant to look like.

A woman holding a modified plank on her knees

Scaled to you

Every move carries an easier and a harder version. Take the easy route on Monday. Level up by week three, without guilt and without hunting for a new plan.

A woman performing a standing torso twist

Built to repeat

Seven days builds the habit. The four-round plan at the back tells you exactly what to change in weeks two, three and four, so one purchase covers a month.

The plan

Your seven days

Harder and easier sessions alternate, so you recover while you keep moving. Two days are low impact with no jumping at all.

Day	Session	Structure	Time	Impact
Day 1	Full Body Conditioning & Fat Burn	6-move circuit, 4 rounds	25 min	Medium
Day 2	Low-Impact Full Body Sweat	4 moves, 45/15, 3 rounds	12 min	Low
Day 3	Strength & Lower Body	6 moves, 40/20, 3 rounds	25 min	Low
Day 4	Core & Belly Fat	4 moves, 40/20, plus a plank finisher	15 min	Low
Day 5	High-Intensity Intervals	5 moves, 30/20, 3 rounds	15 min	High
Day 6	Active Recovery & Walking	7,000 to 10,000 steps	Walking	Very low
Day 7	Full Body Tone & Core Sculpt	4 moves, 45/15, 3 rounds	20 min	Low

Apartment friendly. Day 2 and Day 7 have no jumping at all, and every jumping exercise elsewhere has a step-based alternative printed beside it.

Everything in the guide

Everything you get for $39

7 written-out workouts

Days 1 to 7, each with a block table telling you the warm-up, the main circuit, the rest periods and the total time before you start.

30 exercise cards

Every exercise gets a photo, the exact prescription in seconds or reps, numbered steps, one form check naming the mistake most people make, and an easier and harder option.

A shared warm-up and cool-down

The same four-minute warm-up and three-minute cool-down all week, so you learn them once and stop thinking about them.

A daily step plan

The walking day is broken into a morning, midday and evening block with step counts, so 10,000 steps happens without finding a spare hour.

The tracker

A full page with 42 tick boxes: workout done, steps, water, protein and sleep for all seven days, plus a scoring key that tells you whether to repeat the week or move up.

Nutrition rules that fit on one page

Four plain-language rules, a hand-based portion guide and a sample day. No calorie counting, no banned foods, no supplements to buy.

A measurement log

Ten measurements recorded across four rounds, including your plank hold and push-up count, so you can see strength going up while the waist goes down.

The four-week repeat plan

Exactly what changes in rounds two, three and four: which exercises get harder, where the step target moves, what tightens in the kitchen.

The part that makes it stick

People do not fail workouts.
They fail because nothing
is keeping score.

Anyone can hand you seven workouts. The tracker is the accountability system, and it is the reason week two happens at all.

Six boxes a day: workout, steps, water, protein, sleep and your energy out of five.
A score out of 42 at the end of the week that tells you plainly whether to repeat or progress.
A four-round grid so rounds one through four sit on the same page and you can see the pattern.
Print it fresh each week, or tick it in any PDF app on your phone.

One rule printed on the page: an honest empty box is worth more than a dishonest tick.

A woman walking briskly along a tree-lined path in the morning

Day 6 and every other day

The habit that does the quiet work

Steps are the part almost every programme leaves out. They add several hundred calories of daily energy use without adding fatigue, and they cost you nothing but attention.

Day 6 has no workout at all. Instead the guide breaks 10,000 steps into a morning, midday and evening block with the step count for each, so it fits around work rather than replacing an hour of it.

Page 19

Four food rules. No counting.

A palm of protein at every meal. Half the plate vegetables or fruit. Whole carbohydrates in a cupped hand. Water instead of liquid calories.

That is the whole nutrition section, plus a portion guide measured with your own hands and one sample day. There is nothing to weigh, nothing banned and nothing to buy. If you want a personalised calorie and macro plan, this guide is honest about not being that.

An overhead flat lay of oats, berries, eggs, chicken, vegetables and water

Right for you if

You are starting out, or starting again after a long break.
You train at home and own nothing but a mat and some floor.
You live in an apartment and cannot jump at 6 am.
You would rather read a page than follow a video.
You want the week decided so you can stop negotiating with yourself.

Not right for you if

You want a personalised calorie and macro plan built around your body.
You are an experienced lifter looking for a barbell programme.
You want a coach checking in on you each week.
You are hoping for a specific amount of weight lost in seven days.

We would rather you skip this than buy the wrong thing.

Honest comparison

Why this and not the alternatives

	Seven Day Shred	Free videos online	A fitness app	A gym membership
Cost	$39 once	Free	$15 to $20 a month, forever	$60 to $100 a month
The week is decided for you	Yes, all seven days	No, you choose every time	Partly	No
Works with no internet	Yes, it is a PDF	No	Usually no	Not applicable
Tells you what you are doing wrong	A form check on every move	Rarely	Rarely	Only if you pay a trainer
Easier and harder version of each move	Every one of the 30	Sometimes	Sometimes	Ask a trainer
Keeps score	Printed tracker and score	No	Yes	No
You keep it	Yours forever, reprintable	Until the channel deletes it	Until you stop paying	Until you cancel

Launch price

One payment.
No subscriptions.

^$39Pay once. Keep it forever.

What you get instantly

7 written-out workouts, mapped minute by minute
30 photographed exercise cards with built-in form checks
The 42-box daily tracker that keeps you honest and tells you when to progress
Zero-fluff nutrition rules on a single page, with no calorie counting
The 4-week repeat plan and measurement log, so one purchase covers a month

Download my guide now — $39

Secure payment by Stripe. Card, Apple Pay and Google Pay. Prices in US dollars.

The launch price is $39. It goes to $49 once the first hundred copies are out.

Fourteen-day refund promise. Work the week. If you followed the sessions and it was not worth the price, email hello@sevendayshred.fit within 14 days of purchase and we refund you in full. You keep the PDF. This promise is in addition to any consumer rights you have under the law where you live, which we do not exclude.

Questions

Before you buy

What exactly do I receive?

One PDF of 24 pages, delivered the moment you pay. It contains the seven workouts, 30 exercise cards with photos, the warm-up and cool-down, the walking day plan, the nutrition rules, the tracker, the measurement log and the four-week repeat plan. There is no app, no login and no subscription.

Do I need any equipment?

No. Every session is bodyweight only. You need enough floor space to lie down with your arms out, a mat or folded towel, and a phone for the interval timer. From week two you can add a filled backpack or two water bottles if you want more load, but nothing is required.

I live in an apartment. Will I annoy my neighbours?

Day 2 and Day 7 have no jumping at all, and Days 3, 4 and 6 are low impact. Only Day 1 and Day 5 include jumping, and every jumping exercise has a step-based alternative printed on the same card.

How much time does each day take?

Between 12 and 25 minutes, plus the warm-up and cool-down. The shortest session is Day 2 at 12 minutes. Day 6 is a walking day with no workout.

Is this a diet? Do I have to count calories?

No. There is a nutrition page with four plain rules, a hand-based portion guide and a sample day. No calorie counting, no banned foods, no supplements and no meal replacements. If you want a personalised calorie and macro plan, this guide is not that, and we say so on the page.

How much weight will I lose in seven days?

We will not put a number on that, and you should be careful of anyone who does. What happens in seven days depends on your starting point, your food, your sleep and your consistency. What the guide gives you is a week of training you can complete and repeat, which is what produces a result over the following months.

I am a complete beginner. Is this too hard?

Every one of the 30 exercises has an easier version printed beside it, and the guide tells you to use them. If four rounds is too much on Day 1, you do three and write it in the tracker. Next round you do four.

Can I print it?

Yes. It prints cleanly on standard printer paper, and scales to fit whatever size your printer uses. The tracker and measurement log are built to be printed fresh for each round.

Can I share it with a friend?

Your copy is licensed for your own personal use. If a friend wants it, send them here. It keeps this affordable for everyone.

What if it is not for me?

Email hello@sevendayshred.fit within 14 days and we refund you in full, no argument. This is on top of any consumer rights you have under the law where you live.

Stop negotiating
with yourself.

Every move shown, not described

You do not need more information. You need the week decided for you.