ABOUT US | TERMSOF USE | ADVERTISING | CONTACT US © 2017 by Body Boyz United, LLC.

  • Facebook Classic
  • Twitter Classic
  • Instagram_Icon_635.jpg
  • youtube-icon.jpg
  • Blogger App Icon

21-DAY FITNESS WORKOUT CHALLENGE

MONDAY: UPPER BODY + CARDIO

WARM UP: 20 Minutes

Walk or Run on treadmill alternating 1 min fast

Then 1 min slow for 20 minutes.

 

WEIGHTLIFTING:

Setup 5 exercises, do 10-15 reps of each exercise

2x through, once completed do 5 minutes of low

intensity cardio, 5 minutes of high intensity cardio lifts 

                                                                                                     

2X THROUGH – 10-15 REPS EACH

1. CHEST: Flat bench press or flat dumbbell press or pushups; 

 2. BACK:  1 arm dumbbell row 10-15 each arm

 3. SHOULDERS: Military Press

 4. BICEPS: Curls   

 5.TRICEPS: Kickbacks

 

10 minutes cardio intense walk or run.  

WEDNESDAY: UPPER BODY + CARDIO

WARM UP: 20 Minutes

Walk or Run on treadmill alternating 1 min fast

Then 1 min slow for 20 minutes. 

 

WEIGHTLIFTING:      

Setup 5 exercises, do 10-15 reps of each exercise

2x through, once completed do 5 minutes of low 

intensity cardio, 5 minutes of high intensity cardio

and then repeat just the lifts.

 

2X THROUGH – 10-15 REPS EACH

 1. CHEST: Flat bench press or flat dumbbell press or pushups;

 2. BACK:  1 arm dumbbell row 10-15 each arm

 3. SHOULDERS: Military Press

 4. BICEPS: Curls                  

 5.TRICEPS: Kickbacks

 

10 minutes cardio intense walk or run.

 

 

                                 THURSDAY + SATURDAY + SUNDAY: REST DAYS

TUESDAY: LOWER BODY + CARDIO

WARM UP: 20 Minutes

Walk or Run on treadmill alternating 1 min fast

Then 1 min slow for 20 minutes. 

 

WEIGHTLIFTING:

Setup 5 exercises, do 10-15 reps of each exercise

2x through, once completed do 5 minutes of low

intensity cardio, 5 minutes of high intensity cardio lifts  

              

                                                                                            

WEIGHTLIFTING:

1. LEGS: Bodyweight squats 20-30 reps

2. LEGS: Lunges, 15 each side stationary lunges

3. CALVES: Calf raises 30-50 reps

4. ABS: Ab crunch 20-40 reps

5. ABS: Legs up and crossed 20-40 reps

 

10 minutes cardio intense walk or run

FRIDAY: LOWER BODY + CARDIO

WARM UP: 20 Minutes

Walk or Run on treadmill alternating 1 min fast

Then 1 min slow for 20 minutes. 

 

WEIGHTLIFTING:

Setup 5 exercises, do 10-15 reps of each exercise

2x through, once completed do 5 minutes of low

intensity cardio, 5 minutes of high intensity cardio lifts                

                                       

                                                     

WEIGHTLIFTING:

1. LEGS: Bodyweight squats 20-30 reps

2. LEGS: Lunges, 15 each side stationary lunges

3. CALVES: Calf raises 30-50 reps

4. ABS: Ab crunch 20-40 reps

5. ABS: Legs up and crossed 20-40 reps

 

10 minutes cardio intense walk or run