21-Day Get Fit Plan

21-Day Get Fit Plan

For the next three weeks, we invite you to be your best, ultimate self with this 21-Day Get Fit Plan!

The 3-week fitness plan includes daily bodyweight workouts designed to target the most important muscle groups in your body. The workouts are easy to follow, with only five moves per day. Additionally, to improve your endurance, you’ll be running or jogging short distances two times per week.

Sundays will be your rest day, so feel free to sit back, relax, and stretch, or take a yoga class. The other six days of the week, it’s hustle time! And fitness has never felt so good!

What You’ll Need: a mat or towel to lay on the floor, and a bench or chair.

What to do: Follow the weekly workout plan below or for a daily reminder, download the calendar. Do the moves in order without a break in between. Rest for 60-90 seconds and repeat 3 additional times, for a total of 4 circuits. Complete cardio 2 times per week by incorporating with one of the workout days. Tuesday and Friday is recommended for cardio days, but it’s up to you.

Below, we’ve included videos showing how to perform each move. Using proper form helps prevent injuries and ensures you’re getting the most out of your workout.

21-Day Get Fit Plan!

Monday – Legs & Glutes

25 Body Weight Squats

20 Walking Lunges

40 Jumping Jacks

10 Squat Jumps

10 Reverse Lunges with Jump

Repeat 3 times.

Tuesday – Arms & Abs

15 Burpees

10 Push Ups

15 Jackknife Crunches

40 Mountain Climbers

25 Leg Raises

Repeat 3 times.

Wednesday – Triceps & Obliques

40 Russian Twists

40 Hip Dips

15 Tricep Dips

30-Second Plank

40 Mountain Climbers

Repeat 3 times.

Thursday – Legs & Cardio

40 Butt Kicks

40 Jumping Jacks

40 High Knees

10 Squat Jumps

20 Walking Lunges

Repeat 3 times.

Friday – Arms & Abs

30 Hips Dips

25 Leg Raises

10 Push Ups

40 Russian Twists

45-Second Plank

Repeat 3 times.

Saturday – Total Body Workout

15 Burpees

25 Body Weight Squats

10 Squat Jumps

40 Mountain Climbers

10 Push Ups

Repeat 3 times.

Sunday – Rest Day

Cardio – Complete 2 times per week.

Week 1 – Brisk walk for 15 minutes

Week 2 – Brisk walk 10 minutes then jog for 5 minutes

Week 3 – Brisk walk 8 minutes then jog for 10 minutes

Squats

Walking Lunges

Jumping Jacks

Squat Jumps

Reverse Lunges with Jump

Burpees

Push Ups

Jackknife Crunch

Mountain Climbers

Leg Raises

Russian Twists

Hip Dips

Tricep Dips

Plank

Butt Kicks

High Knees

Original article and pictures take useast-cdn.skinnyms.com site