![]() Perform two sets of each exercise, resting for 30 seconds between each movement.ĭay 15: 40 jumping jacks, 30 alternative lunges, 30 crunches, 8 push-ups, 25-second plankĭay 16: 12 burpees, 10 sit-ups, 15 tricep dips, 25 butt kicks, 25 toe touch crunchesĭay 17: 30 mountain climbers, 8 push-ups, 30 crunches, 20 walking lunges, 30-second wall sitĭay 18: 25 butt kicks, 15 tricep dips, 12 burpees, 20 squats, 30 toe touch crunchesĭay 19: 30 jumping jacks, 20 step-ups, 15 sit-ups, 20 ab bikes, 25 alternating lungesĭay 21: 40 mountain climbers, 20 squats, 10 push-ups, 30 butt kicks, 25 toe touch crunches Additional Components of an Exercise Plan ![]() ![]() Perform one set of each exercise, resting for 30 seconds between each movement.ĭay 1: 30 jumping jacks, 20 alternating lunges, 25 crunches, 5 push-ups, 20-second plankĭay 2: 10 burpees, 10 sit-ups, 15 tricep dips, 20 butt kicks, 20 toe touch crunchesĭay 3: 25 mountain climbers, 5 push-ups, 25 crunches, 20 walking lunges, 20-second wall sitĭay 4: 20 butt kicks, 15 tricep dips, 10 burpees, 15 squats, 20 toe touch crunchesĭay 5: 30 jumping jacks, 15 step-ups, 10 sit-ups, 20 ab bikes, 20 alternating lungesĭay 7: 30 mountain climbers, 20 squats, 8 push-ups, 20 butt kicks, 25 toe touch crunches Week 2:ĭay 8: 40 jumping jacks, 30 alternative lunges, 30 crunches, 8 push-ups, 25-second plankĭay 9: 12 burpees, 10 sit-ups, 15 tricep dips, 25 butt kicks, 25 toe touch crunchesĭay 10: 30 mountain climbers, 8 push-ups, 30 crunches, 20 walking lunges, 30-second wall sitĭay 11: 25 butt kicks, 15 tricep dips, 12 burpees, 20 squats, 30 toe touch crunchesĭay 12: 30 jumping jacks, 20 step-ups, 15 sit-ups, 20 ab bikes, 25 alternating lungesĭay 14: 40 mountain climbers, 20 squats, 10 push-ups, 30 butt kicks, 25 toe touch crunches Week 3: Beginner’s Workout RoutineĬomplete the workout as a circuit, moving from one exercise to the next with rest in between. Take advantage of the rest days to make sure the muscles properly recover are not overworked to lower the risk of injury. #21 day shred video mens health fullIt is also important to commit to the full 21 days’ challenge – if you miss a day, repeat the day before to get back on track. #21 day shred video mens health freeFocus on nailing the movement itself and as you become more comfortable, feel free to challenge yourself even more by adding a set of reps, sets, or weights. This comprehensive exercise plan for beginners’ plan will introduce you to functional and beneficial movements that hit every major muscle group. ![]() (Because as they say, it takes 21 days to build a new habit!) 21 Day Sculpting Workout Want to ease into an exercise plan, but not quite sure where to start? Try this 21-day beginner workout routine safely designed to help you make exercise apart of your regular routine. ![]()
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