21-Day Training Challenge
Guidelines
- 16:8 Intermittent Fasting:
- Fast for 16 hours & eat within an 8-hour window (e.g., 12:00 PM to 8:00 PM).
- Focus on whole, nutrient-dense meals. Avoid sugar & processed foods.
- Daily Steps Goal:
- Aim for 8,000–10,000 steps/day.
- Walks during breaks, after meals, or before bedtime.
- Daily Workouts:
- Perform 5–6 exercises in a circuit, 40 seconds each – 20 seconds rest, repeat the circuit 3 times. (Increase the time gradually if you can)
- Focus alternately on strength, cardio, and flexibility/mobility.
Additional tips
- Track Progress (taking a photo/measuring yourself)
- Stay Hydrated (2-3 litres daily) – Get Enough Sleep
- Gradually Increase Intensity, Strength & Stamina.
- Adjust The Eating Window To Suit Your Routine
- Balance Protein, Healthy Fats, & Fibre-rich Carbs.
- Black Coffee & Herbal Teas During Fasting.
- Limit Refined Sugar: Use Natural Sweeteners Like Stevia
- Plan & Prep: Batch Cook Proteins & Prep Veggies
- Not Drinking Alchohol
Training Plan
First Week – Foundation
- Focus: Building stamina, light strength training.
- Day 1 & 4 (Strength & Cardio)
- Jumping Jacks
- Squats
- Push-Ups (Modified if needed)
- High Knees
- Plank Hold
- Day 2 & 5 (Core & Lower Body)
- Lunges (Alternating Legs)
- Russian Twists (Bodyweight or Light Weight)
- Glute Bridges
- Mountain Climbers
- Dead Bug (Core)
- Day 3 & 6 (Flexibility & Active Recovery)
- Cat-Cow Stretch
- Downward Dog to Upward Dog Flow
- Hip Bridges with Pelvic Tilt
- Child’s Pose Stretch
- Day 7: Active Rest (Walking/Light Yoga)
Second Week – Progression
- Increase intensity slightly. Add weights (e.g., bottles) or resistance bands.
- Day 8 & 11 (Strength & Cardio)
- Burpees (Low Impact if needed)
- Weighted Squats
- Tricep Dips (using a sturdy chair)
- Side Plank (20s each side)
- Day 9 & 12 (Core & Lower Body)
- Single-Leg Glute Bridge
- Plank Shoulder Taps
- Sumo Squats
- Leg Raises
- Day 10 & 13 (Flexibility)
- Sun Salutations
- Lying Hamstring Stretch
- Thoracic Spine Twists
- Day 14: Active Rest
Third Week – Challenge
- Combine moves into dynamic circuits for full-body conditioning.
- Day 15 & 18 (HIIT-Style Circuit)
- Jump Squats
- Push-Up to Shoulder Tap
- Speed Skaters
- Burpee with Plank Hold
- Side Lunge to High Knees
- Day 16 & 19 (Core Focus)
- Reverse Crunch
- Side Plank with Leg Lift
- Bicycle Crunches
- V-Ups
- Day 17 & 20 (Yoga Flow Recovery)
- Full-Body Stretch Sequence
- Warrior Poses
- Downward Dog with Heel Press
Day 21: Reflect & Celebrate
Tips for Success in the 21-Day Training Challenge
- Track progress using a journal or app.
- Stay hydrated and get adequate sleep.
- Gradually increase intensity as you build strength and stamina.
