Exercise is not only about scoring six-pack abs but a lot more than that. We will discuss a 21-day workout challenge designed by trainer Jeanette Jenkin. This workout routine will make you feel energized, capable and strong.
The first and foremost thing about a workout is to leave the idea of having a “toned body” by the end of it. There are many more important reasons to do exercise. According to trainer Jeanette Jenkins “Good mental health is just as important as good physical health, and exercise is crucial to getting both.” This 21-day workout plan includes all the good stuff that helps improve your fitness. It involves energy, motivation, and better health. This workout routine will not only bring you closer to your physical goals, but it will also make some invincible changes.
Trainer Jeanette Jenkin planned this 21-day workout plan for beginners of every fitness level. You just have to choose the right cardio variations and exercises suitable for you. If you are planning to take exercise as a lifelong habit, you can opt out of this challenge for three weeks as a jumping-off point. This 21 days workout challenge for beginners has many exercises to boost your outcomes.
1. How does the 21 days workout plan for beginners work?
There are four primary workouts involved in the 21 days workout plan for beginners. There is a cardio routine and three strength circuits. Each circuit works on a different set of muscle groups. If you do each circuit more than it is mentioned, then you are feeling advanced. The cardio exercises blast your calories and improve aerobic fitness. Read on to get the whole workout plan to get the best results.
Things like light(3-5 pound) dumbbells and medium (8-10 pound) dumbbells.
21 days workout plan for beginners
Day 1: Cardio + Stretch
Day 2: Circuits A and C
Day 3: Cardio + Stretch
Day 4: Circuits B and C
Day 5: Circuits A + Stretch
Day 6: Circuits B and C
Day 7: Rest
You have to follow the same routine for the next two weeks.
1.1. 21 days workout plan for beginners: Circuit A: Chest, Triceps, and Butt
A. Push-up combo in 21-day workout plan for beginners;
- You have to begin with a modified push-up position. Your hands should be on the ground, slightly wider than your shoulders, and knees down. You have to make a straight line from the top of your head through the feet, abs tight.
- Elbows are bent 90 degrees, then push back up to start.
Repeat this for 20-25 reps.
- You need to lift your knees off the ground into a high plank position. Keep your abs tight and back straight and hold it for 30 seconds.
Full pushups and plank for 60 seconds.
B. Chest Fly in 21 day workout plan for beginners;
Shoulders and chest are targeted in this circuit.
- Face up on the ground with your knees bent. You have to be in this position holding heavier dumbbells with arms extended, and palms facing each other.
- Open your arms slowly to the sides, elbows should be kept bent. Stop the movement when weights are about an inch above the ground.
- Push weights back to get back to the starting position.
Do 15 reps.
- Now take up the lighter dumbbells and do 10 more reps.
25 reps with 8-10 pound weights.
C. Reverse Lunge in 21 day workout plan for beginners;
This circuit targets the hamstrings, glutes, and quads.
- You have to stand with your feet hip-width apart holding the lighter weighted dumbbells with arms at sides, palms in.
- Lunge right food backward by lowering right knee toward the ground. The left knee needs to be bent by 90 degrees but it has to be aligned over the ankles.
- Get back to the starting position keeping the body weight through your left heel; the right knee needs to be kept to hip level.
15 reps. Switch sides and repeat.
You have to hold a heavier set of dumbbells and do 25 reps on each side.
D. Squat/Chair pose in 21 day workout plan for beginners;
- You have to stand with your feet shoulder-width apart and hold lighter dumbbells on your shoulders.
- Push your butt backward and squat down. You have to keep your entire body weight over heels.
- Get back to the starting position by pushing through heels.
20 to 25 reps are needed for this set.
- Drop the dumbbells after the last rep and bring the feet together. The squat position needs to be resumed. You need to keep your needs behind your toes and extend your arms in front at chest level; hold for 30 seconds.
Heavier set of dumbbells and hold the squat position for 60 seconds.
E. Pile Squat in 21 day workout plan for beginners;
- The feet need to be wider than shoulder-width apart with the toes turned out. You need to hold the lighter dumbbells vertically in front of the thighs.
- Now keep your abs tight and tall and bend your knees 90 degrees. The knees should be aligned between the second and third toes. Put the pressure on your heels.
- Get back to the beginning position by squeezing your glutes.
15 reps needed
Use a heavier set of dumbbells.
Summary;
The first and foremost thing about a workout is to leave the idea of having a “toned body” by the end of it. There are many more important reasons to do exercise. According to trainer Jeanette Jenkins “Good mental health is just as important as good physical health, and exercise is crucial to getting both.” This 21-day workout challenge includes all the good stuff that helps improve your fitness. It involves energy, motivation, and better health. This workout routine will not only bring you closer to your physical goals, but it will also make some invincible changes.
Trainer Jeanette Jenkin planned this 21-day workout challenge for beginners of every fitness level. You just have to choose the right cardio variations and exercises suitable for you. If you are planning to take exercise as a lifelong habit, you can opt out of this challenge for three weeks as a jumping-off point.