21 Day Challenge Workouts by Fat Burning Nation

Welcome To The Challenge!

If you haven’t already, be sure to head over and explore the FatBurningWorkoutsHQ.comwebsite!

For any questions, please send them to contact@fatburningworkoutshq.com

I will state now, that this challenge will certainly not be easy but it will definitely be worth it. By the end of the next 21-days, you will be feeling and looking better than you have in a very long time!

Over the next 21-days, a few different things are expected of you.

First is a change in your nutrition. Over the next 21-days you will be transforming the way you eat so you can allow your body to melt away fat, be energized and focused at all times during the day, and get you healthier than ever before. The nutrition plan provided is very simple yet highly effective.

Second, you are expected to workout at least three days per week for the next three weeks. I will be providing you with 3 workouts each week for you to follow as well as two other workout options for those who want to workout 5 days a week.

Third, you will be walking for a minimum of 30 minutes per day. This can be done at a time of your convenience, but it must get done!

Fourth and lastly, HAVE FUN! The next 21-days are meant to be fun. Enjoy the process, the workouts, the foods you eat, and the fun times you will have. Having fun will make this so much better than if you dread every second of it!

The Next 21-Days

Nutrition

(Please feel free to copy and paste what is below and print it out!)

Over the next 21-days, you are going to be following the nutrition rules below:

1. Eliminate all processed carbs including breads, flour, and gluten. This includes breads, cereals, pastas, rice, pastries, chips, crackers, etc.
2. Cook all your meals with coconut oil, grass fed butter (my preference), or animal fats. (grass fed butter is easiest and tastes the best)
3. Eat when you are hungry and until you are satisfied. This is important. Do NOT starve yourself. Your body thrives on good food, so feed it when it tells you too.
4. Focus your meals on good protein sources (grass fed beef, fish, chicken, eggs, etc.), healthy fats (grass fed butter, coconut oil, etc), and lots of vegetables. Try to get at least 20-30 grams of protein into each meal!
5. Do not drink calories. Drink only water. Coffee and unsweetened tea are also ok in moderation. Eliminate the sodas, diet sodas, fruit juices, milk, sports drinks, alcohol, etc.
6. Supplements (optional): Vitamin C, vitamin D, vitamin K2, krill oil, magnesium.

Those are the nutrition basics you will be following over the next 21-days!

Here is an example meal day: 

Breakfast: 4-5 eggs, 6oz grass fed beef patty, vitamins, coffee with heavy cream
Workout- 10:30
Post Workout: Whey Protein shake mixed with water
Lunch: two Grass Fed Beef patties with asparagus and melted butter
Snack: 6oz of wild salmon or sardines
Dinner: two chicken breast with spinach salad (olive oil and balsamic homemade dressing)

(Depending on how active you are, add in a sweet potato or beans to your post workout meal or lunch)

Although this is just one example of a meal, I will state that the easiest way to eat healthy is to eat the same few meals over and over. Find a few that you enjoy and stick with those!

Now that we have the basics down for our nutrition approach, we will move on to the one day per week where you will be adding in more carbohydrates. This one day is to help reset your metabolism so you can allow your body to burn more fat! This one day per week is when you will be eating higher calories and higher carbs than the other six days during the week.

Below is an example higher calorie and carb day that you can follow:

Upon waking: Protein shake
Breakfast: 4-6 Egg whites, steel cut oats with some almond butter and cinnamon mixed in, coffee with cream
Workout- 10:30
Post Workout: Protein shake with handful of blueberries and strawberries mixed in.
Lunch: two chicken breast, sweet potato, and broccoli. Or 2 chicken breast mixed with black beans and broccoli.
Snack: two pieces of fruit and raw almonds
Dinner: two grass fed beef patties with sweet potato and spinach salad (olive oil and vinaigrette dressing)
Snack (optional)- Protein shake, cottage cheese, or plain Greek Yogurt with honey and cinnamon

There you have it, the simple yet highly effective nutrition approach you will be following the next 21-days!

Remember, eat when you are hungry and until you are satisfied while on this plan. If you are hungry throughout the day, you are not eating enough!

21-Day Challenge Week One Workouts

http://fatburningworkoutshq.com/21-day-challenge-step-six/

The Workouts

Over the next 21-days you will be completing 3 workouts per week with at least a days rest in between. For beginners, I do not recommend going more than three days per week.

If you would like to workout more than three days, I will be providing two additional workouts that you can partake in for a total of 5 workouts per week!

Remember, you should also be walking for at least 30 minutes each day to go along with your workouts!

Week One Workouts

Workout 1:

Complete all the exercises below in back to back fashion, resting only where it says to rest:

Bodyweight Squats: 10 reps
Push-Ups: 10 reps
Bodyweight Lunges: 10 reps each leg
Close Grip Push-Ups: 10 reps
Squat Jumps: 10 reps
Bench Dips: 10 reps
Jump Lunges: 10 reps
Burpees: 10
Rest 30 seconds and repeat 3-8 times depending on fitness level.

Workout 2: 

For each exercise below, you will complete 30 seconds then move on to the next with no rest. Between full rounds, rest 60 seconds then complete one more round. Once you complete two rounds of the circuit, move to the next! (you will complete each circuit two times!)

Circuit 1:

Bodyweight Squats: 30 seconds
Push-Ups: 30 seconds
Mountain Climbers: 30 seconds
Burpees: 30 seconds
Rest 60 seconds and repeat two times!

Circuit 2:

Squat Jumps: 30 seconds
Spiderman Climbs: 30 seconds
Sprints in Place: 30 seconds
Burpees: 30 seconds
Rest 60 seconds and repeat two times!

Circuit 3:

Cross Body Mountain Climbers: 30 seconds
Crunches: 30 seconds
Hop Backs: 30 seconds
Burpees: 30 seconds
Rest 60 seconds and repeat 2 times!

Workout 3:

Complete each circuit below in a 20-10 interval fashion. After you finish the first circuit, rest 60 seconds and move to the next circuit! (each circuit is 8 minutes)

Circuit 1: 20 seconds on, 10 seconds off of the three exercises below for 8 minutes:

Burpees
Push-Ups
Bodyweight Squats

Circuit 2: 20 seconds on, 10 seconds off of the three exercises below for 8 minutes:

Mountain Climbers
Duck Under Lunges
Single Leg Squat (one foot on chair)
Single Leg Squat (opposite leg)

Optional Workouts

If you would like to add in two more workouts per week, perform two sprint circuits consisting of 7-10 full speed sprints.

Be sure to have at least one days rest in between sprint workouts. For example, complete the workouts above on Monday, Wednesday, and Friday then complete your sprints on Tuesday and Thursday!

Sprint Workout:

Complete 7-10 sprints at 40-80 yards each depending on fitness level. Rest 30-60 seconds between each sprint!

Note: If you have not sprinted in a while, be sure to start slow and warm up very well. For example, start by going 70-80% of your full speed the first few sprints. Build up to going full speed!

Week Two Workouts

Workout 1:

Complete all the exercises below in back to back fashion, resting only where it says to rest:

Squat Jumps: 15 reps
Push-Ups: 15 reps
Single Leg Squat: 12 reps each leg (one foot on a bench)
Pull-Ups or Assisted Pull-Ups: 12 reps
Duck Under Lunges: 10 reps each side
Rest 30 seconds and repeat 3-8 times depending on fitness level.

Workout 2: 

For each exercise below, you will complete 30 seconds then move on to the next with no rest. Between full rounds, rest 60 seconds then complete one more round. Once you complete two rounds of the circuit, move to the next! (you will complete each circuit two times!)

Circuit 1:

Bodyweight Squats: 30 seconds
Single Leg Hip Raises: 30 seconds
Mountain Climbers: 30 seconds
Burpees: 30 seconds
Rest 60 seconds and repeat two times!

Circuit 2:

Squat Jumps: 30 seconds
Duck Under Lunges: 30 seconds
Side Shuffles: 30 seconds
Burpees: 30 seconds
Rest 60 seconds and repeat two times!

Circuit 3:

Push-Ups: 30 seconds
Leg Raises: 30 seconds
Burpees: 30 seconds
Rest 60 seconds and repeat 2 times!

Workout 3:

Complete each circuit below in a 20-10 interval fashion. After you finish the first circuit, rest 60 seconds and move to the next circuit! (each circuit is 8 minutes)

Circuit 1: 20 seconds on, 10 seconds off of the three exercises below for 8 minutes:

Push-Ups
Pull-Ups
Single Leg Deadlifts (each leg)

Circuit 2: 20 seconds on, 10 seconds off of the three exercises below for 8 minutes:

Mountain Climbers
Lateral Side-to-Side Jumps
Squat Holds

Optional Workouts

If you would like to add in two more workouts per week, perform two sprint circuits consisting of 7-10 full speed sprints.

Be sure to have at least one days rest in between sprint workouts. For example, complete the workouts above on Monday, Wednesday, and Friday then complete your sprints on Tuesday and Thursday!

Sprint Workout:

Complete 7-10 sprints at 40-80 yards each depending on fitness level. Rest 30-60 seconds between each sprint!

Note: If you have not sprinted in a while, be sure to start slow and warm up very well. For example, start by going 70-80% of your full speed the first few sprints. Build up to going full speed!

Week Three Workouts

Workout 1:

Complete all the exercises below for 50 seconds, then rest 10 seconds and move to the next exercise. If you need to rest some during your 50 seconds of work feel free to do so:

Box Jumps: 50 seconds
Push-Ups: 50 seconds
Run in Place: 50 seconds
T-Pushups: 50 seconds (picture below)
Pull-Ups: 50 seconds
Jumping Jacks: 50 seconds
Rest 30 seconds between full rounds. Repeat 3 times.

(T-Pushup): No dumbbells needed)

Workout 2:

Complete all the exercises below for 50 seconds, then rest 10 seconds and move to the next exercise. If you need to rest some during your 50 seconds of work feel free to do so:

Squat to Squat Jump: 50 seconds
Close Grip Push-Ups: 50 seconds
Lateral Side to Side Jumps: 50 seconds
Burpees: 50 seconds
Spider Climb: 50 seconds
High Knees: 50 seconds
Inverted Row: 50 seconds
Single Leg Squat: 25 seconds each side
Rest 30 seconds between full rounds and repeat three times!

Workout 3:

Complete all exercises below as fast as possible only resting when needed. You can complete in any order or fashion:

Beginners should do 25-30 repetitions on each exercise while more advanced can do 50-75 reps per exercise:

Push-Ups
Pull-Ups
Bench Dips
Alternating Lunges
Squat Jumps
Burpees
Double Unders (jump rope)
Overhead Press
Kettlebell or Dumbbell Swings
Crunches

Optional Workouts

If you would like to add in two more workouts per week, perform two sprint circuits consisting of 7-10 full speed sprints.

Be sure to have at least one days rest in between sprint workouts. For example, complete the workouts above on Monday, Wednesday, and Friday then complete your sprints on Tuesday and Thursday!

Sprint Workout:

Complete 7-10 sprints at 40-80 yards each depending on fitness level. Rest 30-60 seconds between each sprint!

Note: If you have not sprinted in a while, be sure to start slow and warm up very well. For example, start by going 70-80% of your full speed the first few sprints. Build up to going full speed!

Here is a great site for workouts,information and loads of healthy information>>>http://fatburningworkoutshq.com/21-day-challenge-step-six/