21 Day Workout Plan

So, I love the idea of a workout plan, but when I research some, I don't love them. I don't have the time for their workouts, the workouts are too easy or too hard, the plan is pretty inflexible, the list goes on and on. To solve this issue, and encourage myself to workout more, I decided to make my own workout plan. With this workout plan, it is totally customizable for the time you can commit to it and the level of difficulty you need. Some key things to note:

  • This is not a plan to drop 10 pounds, get more definition, etc. It is simply to encourage you to get to the gym and to have some plan for each workout.
    • That being said, you get out what you put in.
  • Always warm up with some cardio and cool down with stretching.
    • The warm up doesn't have to be long, I usually aim for between 10 and 15 minutes. Some common cardio exercises are: Walking, Running, Elliptical, Stair Stepper, Rowing, Biking, Swimming, and Jump rope.
  • The reason I included running as its own category is because I'm going to start training for some 5Ks soon, and I want to make sure to devote extra time to running. You don't have to run, you can do any other type of cardio you like, just do it for longer (around 20-30 minutes) than you would do to warm up.
  • If you miss a day, that's ok! Pick up where you left off.
  • You don't have to start on a given day. Start today, tomorrow, whenever you feel like it. If you start the plan on a Sunday, your rest days will be Fridays. If you start it on Mondays, Saturdays will be your rest days.
  • One exercise = 3 sets of 10 reps
    • This is not a rule, but I encourage you to do between 8 to 15 reps in each set.
  • There is no definite number of exercises to do. It all depends on how much you want to do or have time for. I typically strive for 8 exercises total, but sometimes do more or less.
    • Don't do every exercise each workout. Pick and choose the ones you like the best. 
  • When weightlifting, it is important to give your muscles at least 24 hours to heal. This is why there are never two days in a row of the same muscle groups.
  • Most exercises are common, so if you are unsure about how to do one, YouTube or Pinterest it.

Legs and Booty
Muscles Targeted: Calves, Quads, Hamstrings, and glutes
  • Calf raises (with or without weights)
  • Calf raise machine
  • Hip Adduction
  • Hip Abduction
  • Squat jumps
  • Squats (with or without weights)
  • Squats in second position (with or without weights)
  • Step ups (with or without weights)
  • Single Leg Bridge
  • Leg Press (quads)
  • Leg Extension (quads)
  • Donkey kicks 
  • Fire Hydrants
  • Curtsy Lunge (with or without weights)
  • Side Lunge (with or without weights)
  • Lunges (with or without weights)
  • Leg Lifts
  • Hip Adduction/Abduction with resistance bands
  • Glute Kick backs
  • Single Leg Dead Lifts
Arms & Chest
Muscles Targeted: Biceps, Triceps, Pectorals
  • Chest Press 
  • Incline Chest Fly 
  • Chest Fly
  • Upright Row (This works chest, arms, and back!)
  • Push up
  • Diamond push up
  • Tricep Kickbacks
  • Tricep Dips
  • Overhead tricep extension
  • Skull crushers (triceps)
  • Tricep Cable Pushdown
  • Hammer Curls (Biceps)
  • Bicep Curls
  • Preach Curls (biceps) (one arm or two)
  • Cable Bicep Curls
Bosu Ball Workout
Bosu Ball Down (Flat surface of it is facing you):
  • Mountain climbers- 30 seconds
  • Squats (These are balance squats. Stand on top of the flat surface of the ball. To make this more difficult, add weights.)
  • Push ups (Place hands near the "handles" of the ball.)
Bosu Ball Up (round part is facing you):
  • Plank- 30 seconds (This plank will be on your elbows. The key here is to balance your elbows on the ball during the plank.)
  • Side plank- 30 seconds each side (These will also be on your elbows. For an extra challenge, raise and lower your side while holding the plank.)
  • Hip Thrusts (Lay on floor with feet up on ball. Thrust your hips into the air. To make this harder, extend one leg at a time.)
  • Side Lunges (Place standing leg on floor, lunging the other leg unto the ball. As you bring the lunging leg up into the air, squeeze your booty, then place the lunging leg back unto the ball.)
    • Make sure to do both right and left!
  • Front Lunges (Stand behind ball, and step forward lunging unto the ball.)
    • Make sure to do both right and left!
  • Back Lunges (Stand in front of the ball. Lunge one leg back unto the ball. Bring it back to standing position- that's one rep.)
    • Make Sure to do both right and left 
Shoulders and Back
Muscles Targeted: Delts, Lats, Rhomboid, Posteriors, and Traps
  • Shoulder Press 
  • Lat Pull down
  • Deadlift 
  • Chin Ups
  • Reverse Fly
  • Rear Delt Raises
  • Upright Row
  • Cable Row
  • Bent Over Rows
  • Shoulder Shrugs
  • Lateral Raise
  • Front Raise
  • L-Lifts
  • Rowing Machine
Muscles Targeted: Obliques and Abdominal 
  • Plank (Variations: side arms, elbow plank, etc.)
  • Sit ups
  • Bicycles
  • Leg Raises
  • Leg Lowers
  • Captain's Chair
  • Oblique Side Bends
  • Standing Crunches
  • Crunches
  • Ab Wheel
  • Russian Twist
  • Flutter Kicks
  • Scissors
  • Stability Ball Tuck
  • Stability Ball Pike
  • Stability Ball Hands to Feet Pass 
There it is, the 21 Day Workout Plan! I will be starting this plan shortly and hope you will too!


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