Whether you’ve been hitting the gym regularly without getting the results you want, have a pending vacation, or a close friend’s wedding is coming up, we have good news! It’s never too late to get fit. Sometimes our gym routines force us into a plateau and our bodies refuse to change, no matter how hard we work.
Well, that’s why we put together the 21-Day Total Body Toning Challenge for anyone who’s serious about getting fit. This 6-day a week program mixes fat burning exercises, weight lifting, muscle isolation, compound exercises, and total body workouts to guarantee fast and amazing results whether you’re at the gym or at home. Grab your mat and dumbbells and get ready to elevate your body and health to the next level.
While you enjoy the 21-Day Total Body Toning Challenge, try our 21 Make-Ahead Meals to Last All Week and keep your body energized and fueled.
What You’ll Need: yoga mat or soft surface and an interval timer (free interval apps are available on your phone), set of medium weight dumbbells (one 8 to 15 pound set).
What To Do:
Beginner Challenge: Perform each exercise for 45 seconds, complete 2 rounds, and rest 1 minute after each round. Total Time: 9 minutes, 50 seconds
Intermediate Challenge: Perform each exercise for 45 seconds, for 3 rounds, and rest 30 seconds after each round. Total Time: 14 minutes, 25 seconds
Advanced Challenge: Perform each exercise for 1 minute, complete 4 rounds, and rest 30 seconds after each round. Total Time: 24 minutes
21-Day Challenge
Monday – Arms & Abs
1. Bicep Curls
2. Hammer Curls
3. Russian Twists (hold a single dumbbell to increase difficulty)
4. Leg Lifts
5. Pushups (modify on your knees as needed)
Tuesday – Legs/Glutes & Abs
1. Walking Dumbbell Lunges
2. Jump Squats
3. Leg Lifts
4. Crunches
5. Prisoner Squats
Wednesday – Total Body
1. Jumping Jacks
2. Dumbbell Plank Rows (modify on your knees as needed)
3. Burpees
4. Bicep Curls
5. Pushups (modify on your knees as needed)
Thursday – Rest
Friday – Total Body
1. Walking Dumbbell Lunges
2. Hammer Curls
3. Burpees
4. Dumbbell Plank Rows (modify on your knees as needed)
5. Russian Twists (add a single dumbbell to increase difficulty)
Saturday – Legs/Glutes & Arms
1. Prisoner Squats
2. Pushups (modify on your knees as needed)
3. Bicep Curls
4. Jump Squats
5. Hammer Curls
Sunday – Total Body
1. Leg Lifts
2. Burpees
3. Russian Twists (add a single dumbbell to increase results)
4. Dumbbell Plank Rows (modify on your knees as needed)
5. Jumping Jacks
Bicep Curls
Hammer Curls
Russian Twists
Leg Lifts
Pushups
Walking Dumbbell Lunges
Jump Squats
Crunches
Prisoner Squats
Jumping Jacks
Dumbbell Plank Rows
Burpees
