21-Day Get Fit Plan

For the next three weeks, we invite you to be your best, ultimate self with this 21-Day Get Fit Plan!

The 3-week fitness plan includes daily bodyweight workouts designed to target the most important muscle groups in your body. The workouts are easy to follow, with only five moves per day. Additionally, to improve your endurance, you’ll be running or jogging short distances two times per week.

Sundays will be your rest day, so feel free to sit back, relax, and stretch, or take a yoga class. The other six days of the week, it’s hustle time! And fitness has never felt so good!

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What You’ll Need: a mat or towel to lay on the floor, and a bench or chair.

What to do: Follow the weekly workout plan below or for a daily reminder, download the calendar. Do the moves in order without a break in between. Rest for 60-90 seconds and repeat 3 additional times, for a total of 4 circuits. Complete cardio 2 times per week by incorporating with one of the workout days. Tuesday and Friday is recommended for cardio days, but it’s up to you.

Below, we’ve included videos showing how to perform each move. Using proper form helps prevent injuries and ensures you’re getting the most out of your workout.

Download the FREE “21-Day Get Fit Plan Calendar” here.

21-Day Get Fit Plan!

Monday – Legs & Glutes

25 Body Weight Squats
20 Walking Lunges
40 Jumping Jacks
10 Squat Jumps
10 Reverse Lunges with Jump
Repeat 3 times.

Tuesday – Arms & Abs

15 Burpees
10 Push Ups
15 Jackknife Crunches
40 Mountain Climbers
25 Leg Raises
Repeat 3 times.

Wednesday – Triceps & Obliques

40 Russian Twists
40 Hip Dips
15 Tricep Dips
30-Second Plank
40 Mountain Climbers
Repeat 3 times.

Thursday – Legs & Cardio

40 Butt Kicks
40 Jumping Jacks
40 High Knees
10 Squat Jumps
20 Walking Lunges
Repeat 3 times.

Friday – Arms & Abs

30 Hips Dips
25 Leg Raises
10 Push Ups
40 Russian Twists
45-Second Plank
Repeat 3 times.

Saturday – Total Body Workout

15 Burpees
25 Body Weight Squats
10 Squat Jumps
40 Mountain Climbers
10 Push Ups
Repeat 3 times.

Sunday – Rest Day

Cardio – Complete 2 times per week.

Week 1 – Brisk walk for 15 minutes
Week 2 – Brisk walk 10 minutes then jog for 5 minutes
Week 3 – Brisk walk 8 minutes then jog for 10 minutes

 

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

Download the “21-Day Get Fit Plan Calendar” here.

22 Comments on "21-Day Get Fit Plan"

  1. Kelly  February 5, 2017

    This is great info. I wish it was a more friendly to use format, like something I could download onto my phone, or an app!

    Regardless, thank you for sharing πŸ™‚

    Reply
    • Gale Compton  February 5, 2017

      Kelly, We’ll have a calendar designed and added to the post…hopefully early this week. You’ll be able to download it on your phone. πŸ™‚

      Reply
  2. Mary  February 7, 2017

    This is great, i love that you have videos to show how the exercises are done. but I have a question about which meal plan do you suggest go with this workout plan? thanks

    Reply
  3. Rebecca  February 7, 2017

    A calendar format would be greatly WELCOMED and APPRECIATED!

    Rebecca

    Reply
    • Gale Compton  February 7, 2017

      Rebecca, A calendar was just added to the post. You can now download it for reminders! πŸ™‚

      Reply
  4. Geraldine Crowley  February 21, 2017

    Hi Gale
    This is a great tutorial on keeping fit.
    I have back issues discs etc, & was wondering if I could replace the jumping jacks with a different exercise. I think it might be too hard on my back.
    Great ifo.

    Regards
    Geraldine

    Reply
  5. Mary  March 1, 2017

    This is a great kick butt workout but have been wondering if I was doing the right number of reps, when it says 40 Russian twists is that 40 total, meaning 20 per side? Or do you count both sides as 1 rep?

    Reply
    • Kym Votruba  March 2, 2017

      After completing both sides, count it as one rep so that you end up doing 40 twists per side.

      Reply
  6. Mary  March 4, 2017

    Is that the same for lunges and mountain climbers? 20 or 40 per side or total? Thanks!

    Reply
  7. Jennifer  March 4, 2017

    Sorry, now I’m a bit confused. I don’t see “each leg” (or per side) indicated anywhere except reverse lunges, so I assumed the quantities listed for all other exercises were totals per set. Are all of the numbers listed for the other unilateral exercises — 40 butt kicks, 40 knee raises, 30 hip dips, 20 walking lunges, 40 mountain climbers, 40 Russian twists, etc — meant to be the total number per side, not per set? Thanks!

    Reply
    • Gale Compton  March 4, 2017

      Jennifer, For example, 40 Mountain Climbers: complete 20 each side, alternating sides as shown in the video. This is true with any of the moves that involve alternating sides, i.e. walking lunges, reverse lunges, Russian twists, etc.

      Reply
  8. Anneke Betts  March 6, 2017

    I am 70 years old and this is my 2nd week on the program!!! I absolutely love it, it’s so doable…i also have added every day 5 exercises with weights, like bicep curls, triceps kick backs etc etc….thanks for a great program that is not overwhelming!!!

    Reply
    • Gale Compton  March 6, 2017

      Anneke, GREAT! Thank you so much for the feedback. Please let us know how you liked the program at the end of the 21 days. πŸ™‚
      We have tons of doable programs on the site.

      Reply
  9. Courtney  March 15, 2017

    What would you recommend moving onto after you complete the 21 days? The first three weeks I only did 3 circuits but now that I’m getting stronger I’m doing all 4 circuits this week πŸ˜…πŸ’ͺ🏻

    Reply
  10. Amber  April 4, 2017

    Any idea what the approximate calorie burn is on any of these days, excluding the cardio portion?
    Thanks!

    Reply
    • Gale Compton  April 4, 2017

      Amber, Everyone is different and the amount of calories burned depend on numerous factors, i.e. weight, height, body composition, etc..

      Reply
  11. Sonaa  April 6, 2017

    Will this help in reducing love handles?

    Reply
    • Gale Compton  April 6, 2017

      After the 21 days, continue with a healthy eating plan and regular exercise to see continued improvement. πŸ™‚

      Reply

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