21 Day Reset


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At Home Alternative Workouts:
Mountain Climbers Day (Replaced with Total Body Cardio)

10 minutes of cardio at 80% – optional (elliptical/Stairmaster/running/cycling)
8 minutes Jumping Jacks = 30 seconds fast then slow
4 minutes Swimmers = 30 seconds with weight then 30 without weight
2 minutes Squats = Above 85%
2 minutes Jumping Knee Slaps = Above 85%
4 minutes Swimmers = 30 seconds with weight then 30 without weight
8 minutes Mountain Climbers = 30 seconds fast then slow
100 Push Ups


Explosive Total Body

16 minutes of HIIT Training (20 seconds on and off) – any form of cardio equipment or sprints will work
2 minutes Jumping Butt Kicks = above 85%
2 minutes Burpees = above 85%
2 minutes Jumping Knee Slaps = above 85%
2 minutes Jumping Jacks Progression 1 = above 85%
2 minutes Push Ups Progression 1 = above 85%
2 minutes Lying Down to Standing Ups = above 85%
2 minutes 3 Part Toe Touch = above 85%
2 minutes Rest
Repeat for 3 rounds
8 minutes of HIIT Training (20 seconds on and off) – any form of cardio equipment or sprints will work


Total Body

20 minutes of cardio at 80% – optional (elliptical/Stairmaster/running/cycling)
2 minute Jumping Knee Slaps = Fast & Fail
1 minute Good Mornings = Fast & Fail
1 minute Deadlift = General
1 minute Plank = Fast & Fail
1 minute Storks = General
1 minute V-Ups = Fast & Fail
1 minute Squats = General
1 minute Clean & Press Progression 1 = General
2 minute Rest
Repeat for 5 rounds


Total Body Circuit

20 minutes of cardio at 80% – optional (elliptical/Stairmaster/running/cycling)
1 minute French Presses = General
1 minute Push Ups = Fast & Fail
1 minute Bicep Curls Progression 2 = General
1 minute Clean & Press = General
1 minute Upright Rows = General
1 minute Push Press Progression1 = General
1 minute Jumping Jacks Progression 1 = Fast & Fail
1 minute Hindu Push Ups = Fast & Fail
1 minute Dips = Fast & Fail
2 minute Rest
Repeat for 5 rounds


Glutes & Abs

10 minutes of HIIT Training (20 seconds on and off) – Optional (any form of cardio equipment or sprints will work)
4 minute Jumping Knee Slaps = Fast & fail
1 minute Squats = General
1 minute Plank = Continuous
1 minute Straight Leg Deadlift = General
1 minute V-Ups = Fast & fail
1 minute Glute Lunge = Fast & Fail
1 minute Bicycle Crunch = Continuous
2 minute Rest
Repeat for 5 rounds (excluding HIIT training)
10 minutes of HIIT Training (20 seconds on and off) – Optional (any form of cardio equipment or sprints will work)


Legs

10 minutes of HIIT Training (20 seconds on and off) – Optional (any form of cardio equipment or sprints will work)
2 minute Lunges
1 minute Jumping Butt Kicks
1 minute Multi Lunge
1 minute Squats
1 minute Front Squats
1 minute Prison Squats
2 minute Lunges
2 minute Rest
Repeat for 5 rounds
10 minutes of HIIT Training (20 seconds on and off) – Optional (any form of cardio equipment or sprints will work)


Arms

10 minutes of HIIT Training (20 seconds on and off) – Optional (any form of cardio equipment or sprints will work)
2 minute Bicep Curls Progression 1 = General
2 minute French Press = General
Repeat both exercises 3X
2 minute Rest
1 minute Bicep Curls = General
1 minute Dips = Fast & Fail
Repeat both exercises 4X
2 minute Rest
1 minute Push Ups = Fast & Fail
1 minute Bicep Curls Digression 2 = General
Repeat both exercises 3X
2 minute Rest
4 minute Hindu Push Ups = Fast & Fail
10 minutes of HIIT Training (20 seconds on and off) – Optional (any form of cardio equipment or sprints will work)


Chest & Back

20 minutes of cardio at 80% – optional (elliptical/Stairmaster/running/cycling)
4 minute Burpees = Continuous
1 minute Bent Over Rows = General
1 minute Push Ups = Fast & fail
1 minute Deadlifts = General
1 minute Low Bent Over Rows = General
1 minute Hindu Push Ups = Fast & fail
1 minute High Bent Over Rows = General
2 minute Rest
Repeat for 5 rounds (excluding cardio)


Total Body Cardio

10 minutes of cardio at 80% – optional (elliptical/Stairmaster/running/cycling)
8 minutes Jumping Jacks = 30 seconds fast then slow
4 minutes Swimmers = 30 seconds with weight then 30 without weight
2 minutes Squats = Above 85%
2 minutes Jumping Knee Slaps = Above 85%
4 minutes Swimmers = 30 seconds with weight then 30 without weight
8 minutes Mountain Climbers = 30 seconds fast then slow 100 Push Ups


Chest/Arms/Back

10 minutes of HIIT Training (20 seconds on and off) – Optional (any form of cardio equipment or sprints will work)
1 minute Hindu Push Ups = Fast & Fail
30 second Bicep Curls = General
30 second French Press = General
30 second Push Ups = Fast & fail
30 second Bicep Curl Progression 3 = General
2 minutes Rest
Repeat for 8 rounds
(Finisher) Bent Over Rows = 100 reps


Replaces I Quit Rows (Back)

10 minutes of HIIT Training (20 seconds on and off) – Optional (any form of cardio equipment or sprints will work)
4 minute Storks
1 minute Bent Over Rows
1 minute Deadlifts
1 minute Low Bent Over Rows
1 minute High Bent Over Rows
2 minute Rest
Repeat for 5 rounds


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