21 Day Challenge by T

21-Day Challenge 

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!