Welcome to the 21 Day Challenge!

Transcription

1 Welcome to the 21 Day Challenge! WORKOUT PLAN: DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 UPPER LOWER CARDIO DAY REST DAY UPPER DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14 UPPER LOWER CARDIO DAY REST DAY LOWER DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21 UPPER LOWER CARDIO REST DAY UPPER Abbreviations Key: SS = SUPER SET a super set is moving from one exercise immediately into the next one with no rest between until that set is complete. KB = Kettle Bell DB = Dumbbell BB = Barbell OH = Overhead BW = Body Weight

2 DAY 1 UPPER 20 Jumping Jacks SS 20 arm circles 2 20 Forearm Plank Hold 4 30 sec each 10 arm circles one direction, then 10 the opposite Chair tricep dips 4 10 Push ups 4 10 Lateral Plank walks SS 20 plank shoulder taps 4 Walk 5 paces one direction, then 5 the other direction then go directly into the plank shoulder taps! Mountain climbers YES, 100!! Push yourself! DAY 2 Notes 4 ROUNDS: 30 Air Squats 30 High Knees 30 Chair Dips 30 Jumping Jacks

3 DAY 3 LOWER Walking Lunges Warm them legs up! Air squats SS Bulgarian split squats 4 20 Place one foot on your couch or kitchen chair for the split squats 10 each leg Glute Bridges 4 25 Jump squats 4 15 Reverse lunges each leg Wall sits 4 30 sec each DAY 4 CARDIO DAY! Trainer Do 30 minutes of steady state cardio: Walking outside in a hilly neighborhood, bike riding, swimming, jogging, elliptical ANY form of cardio. Just get 30 solid minutes in today!

4 DAY 5 REST DAY! Stretch out your muscles! Work on increasing your water intake. Sets Reps Trainer Notes DAY 6 UPPER Inch worms with push up 4 10 Superman Holds 4 12 Hold for 2-3 sec each rep Bicycle crunches 4 25 Side plank holds 3 30 sec each side Push ups SS tricep dips 3 10

5 DAY 7 4 ROUNDS: 25 Sit Ups 25 Air Squats 25 burpees DAY 8 UPPER Overhead Press 3 20 Plank Jacks 4 15 With no weights in your hands, concentrate on the shoulder squeeze at the top of each rep Laying rhomboid squeeze 4 15 Hold each rep for 3 seconds Alternating superman 3 12 Push Ups SS Tricep Dips 3 10 Lateral raises with hold 1 50 Do all 50! Really squeeze your shoulder muscles with each rep

6 DAY 9 4 ROUNDS: Get an interval timer (free app) 45sec on/15 sec rest between each exercise: Jump Squats Air Punches Curtsey lunges Mountain climbers Crunches DAY 10 LOWER Plank jacks 4 15 BW squats SS high knees 4 20 Side lunges SS burpees sec plank hold SS mountain climbers 3 20 Do 20 mountain climbers directly after your 30 sec plank hold. Repeat 3 times BW Squats 3 20 Clam Shells each side

7 DAY 11 CARDIO DAY! Sets Reps Trainer Notes Do 30 minutes of steady state cardio: Walking outside in a hilly neighborhood, bike riding, swimming, jogging, elliptical ANY form of cardio. Just get 30 solid minutes in today! 3 15 DAY 12 REST DAY!

8 DAY 13 LOWER - BRING OUT THE DUMBBELLS!! DB Goblet squats 4 15 Walking lunges (bw or holding DBs) 4 15 Laying Side leg lifts 3 15 each leg DB Glute bridges SS BW donkey kicks 3 20 Do 20 each leg for donkey kicks! DB sumo squats (or just BW) 3 20 Bicycle crunches DAY 14 5 ROUNDS: 10 burpees 20 sit ups 20 walking lunges 20 jump squats

9 DAY 15 UPPER - BRING OUT THE DUMBBELLS!! Bent over DB back rows 4 15 each arm DB floor press 4 12 DB Tricep kickbacks SS bicep curls 4 12 DB Renegade rows 3 15 Kickbacks are done one arm at a time DB Bicep curls to shoulder press 3 15 Russian Twists (just BW or use one DB) 3 20 DAY 16 - BRING OUT THE DUMBBELLS!! 5 ROUNDS: 15 DB Shoulder press 20 goblet squats

10 DAY 17 LOWER - BRING OUT THE DUMBBELLS!! Standing hamstring curls SS BW squats hamstring curls per leg each set Curtsey lunges SS jump squats 4 20 DB Romanian deadlifts 4 15 DB front squats 3 15 DB Glute bridges 3 20 Donkey kicks each leg DAY 18 CARDIO DAY! 3 Do 30 minutes of steady state cardio: Walking outside in a hilly neighborhood, bike riding, swimming, jogging, elliptical ANY form of cardio. Just get 30 solid minutes in today! 12 Hold weight to make more challenging

11 DAY 19 REST DAY! Focus on how you can improve your diet to match how hard you work in the gym! You cannot outwork a bad diet. Start journaling what you eat every day to get a better idea of how you eat to know what to fix! If you are interested in taking your diet and nutrition to the next level, reach out to me at Ironsoultraining@gmail.com. I can help you figure our macros and create a meal plan to help you stay on track and lose those stubborn lbs. DAY 20 UPPER - BRING OUT THE DUMBBELLS!! DB hammer curls 3 15 Use rope attachment DB OH tricep extensions 3 15 DB Shoulder Press 3 15 DB bicep curls SS tricep dips on chair 3 10 DB Lateral raises 3 15 DB front raises 3 15

12 DAY 21 Grab your Dumbbell, no less than 10lbs for this! Move straight from swings to goblet squats until you get to the bottom of the chart! Finish with 1 swing and 10 goblet squats. DB SWINGS DB GOBLET SQUATS YOU DID IT!!! You little badass!! You completed 3 WEEKS of challenging workouts! If you are interested in working with me one-on-one, hit me up! I LOVE meeting new awesome people, establishing relationships with yall while helping you GROW both physically and mentally. Fitness is more than just the workouts, it s the nutrition too. I help you by giving you meal plans and macros to know how you need to eat for the body goals you want! Text or me! Ironsoultraining.com