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3 weeks to one of the best you!
For the subsequent three weeks, we invite you to be your finest, final self with this 21-Day Workout Plan at Home!
Consistency is essential when beginning a brand new exercise, and this plan is designed to maintain you on observe and preserve you motivated with out overwhelming you. All it takes is a couple of minutes a day to feel and appear your finest—so long as you present up day by day and prioritize your self and your health, you’ll see outcomes very quickly!
The 3-week fitness plan contains each day body weight workouts designed to focus on a very powerful muscle teams in your body. The workouts are straightforward to comply with, with solely 5 strikes per day. Additionally, to enhance your endurance, you’ll be running or jogging brief distances two occasions per week.
Sundays can be your relaxation day, so be happy to take a seat again, chill out, stretch, or take a yoga class. The different six days of the week, it’s hustle time! And fitness has by no means felt so good!
21-Day Workout Plan at Home
What You’ll Need: a mat or towel to put on the ground and a bench or chair.
What to do: Follow the weekly exercise plan beneath, or for a each day reminder, obtain the calendar. Do the strikes so as with out a break in between. Rest for 60-90 seconds and repeat three extra occasions for a complete of 4 circuits. Complete cardio two occasions per week by incorporating it into one of many exercise days. Tuesday and Friday are advisable for cardio days, nevertheless it’s as much as you.
Below, we’ve included movies displaying how one can carry out every transfer. Using correct type helps stop accidents and ensures you’re getting probably the most out of your exercise.
Download the FREE “21-Day Get Fit Plan Calendar” right here.
![21-day get fit plan](https://skinnyms.com/wp-content/uploads/2017/02/21-Day-Get-Fit-Plan-Thumbnail.png)
![21-day get fit plan](https://skinnyms.com/wp-content/uploads/2017/02/21-Day-Get-Fit-Plan-Thumbnail.png)
Follow this 21 day plan and get slot in simply three weeks! Remember, consistency and correct type are necessary in terms of benefiting from your workouts, so watch all of the movies to ensure you’re doing the strikes appropriately and present up day by day. All it takes is a couple of minutes a day to construct a healthy routine you may maintain for the remainder of your life! As with any fitness plan, it’s necessary to remain hydrated and get at least seven to 9 hours of sleep every night time.
Monday – Legs & Glutes
- 25 Body Weight Squats
- 20 Walking Lunges
- 40 Jumping Jacks
- 10 Squat Jumps
- 10 Reverse Lunges with Jump
Work by way of every set of exercises so as. Repeat the complete routine three extra occasions for a complete of 4 circuits.
Tuesday – Arms & Abs
- 15 Burpees
- 10 Push Ups
- 15 Jackknife Crunches
- 40 Mountain Climbers
- 25 Leg Raises
Work by way of every set of exercises so as. Repeat the complete routine three extra occasions for a complete of 4 circuits.
Wednesday – Triceps & Obliques
- 40 Russian Twists
- 40 Hip Dips
- 15 Tricep Dips
- 30-Second Plank
- 40 Mountain Climbers
Work by way of every set of exercises so as. Repeat the complete routine three extra occasions for a complete of 4 circuits.
Thursday – Legs & Cardio
- 40 Butt Kicks
- 40 Jumping Jacks
- 40 High Knees
- 10 Squat Jumps
- 20 Walking Lunges
Work by way of every set of exercises so as. Repeat the complete routine three extra occasions for a complete of 4 circuits.
Friday – Arms & Abs
- 30 Hips Dips
- 25 Leg Raises
- 10 Push Ups
- 40 Russian Twists
- 45-Second Plank
Work by way of every set of exercises so as. Repeat the complete routine three extra occasions for a complete of 4 circuits.
Saturday – Total Body Workout
- 15 Burpees
- 25 Body Weight Squats
- 10 Squat Jumps
- 40 Mountain Climbers
- 10 Push Ups
Work by way of every set of exercises so as. Repeat the complete routine three extra occasions for a complete of 4 circuits.
Sunday – Rest Day
Take a break or do some gentle stretching or yoga. Remember to remain hydrated!
Cardio – Complete 2 Times Per Week
Add this cardio to your exercise routine twice every week. We advocate doing cardio on Tuesdays and Fridays, however select the times that take advantage of sense for you and your schedule.
Week 1
Brisk stroll for quarter-hour.
Week 2
Brisk stroll 10 minutes then jog for five minutes.
Week 3
Brisk stroll 8 minutes then jog for 10 minutes.
Instructional Videos
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
![](https://skinnyms.com/wp-content/uploads/2017/01/21-Day-Get-Fit-Plan-calendar-post-thumb.jpg)
![](https://skinnyms.com/wp-content/uploads/2017/01/21-Day-Get-Fit-Plan-calendar-post-thumb.jpg)
Download the “21-Day Get Fit Plan Calendar” right here.
Download our 21-Day Get Fit Plan Calendar to make use of as a reminder that can assist you keep on observe! Prioritize your self and your health by displaying up for your self day by day!
All it takes is three weeks to rework your thoughts and body and start building a healthy each day routine. As lengthy as you’re constant together with your workouts, you will get slot in only a few minutes every day. This 21 day exercise plan at house is straightforward to study, makes use of minimal gear, and could be carried out just about anyplace. It combines body weight workouts for strength with cardio for stamina for the optimum at-home fitness routine. What are you ready for? Get started at this time!
Are you going to provide this 21-Day Workout Plan at Home a strive? If you do, remember to tell us what you assume within the remark part!
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