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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