The 21-Day Bodyweight Fitness Program Lunge Deadlifts Series

 

20-Min Lower Body Burn ��

Video taken from the channel: Fitness with PJ


 

Create The PERFECT Home Workout (+2 Workouts With Sets And Reps)

Video taken from the channel: Redefining Strength


 

Bodyweight Home Workout for Women Over 40

Video taken from the channel: Fitness with PJ


 

Bodyweight Workout Low Impact for Women Over 40

Video taken from the channel: Fitness with PJ


 

From a Bodyweight Deadlift to an 1-legged Romanian Deadlift

Video taken from the channel: Mark Lauren


 

21 Dumbbell Leg Exercises

Video taken from the channel: Redefining Strength


 

HIIT Workout Bodyweight Exercises Low Impact HIIT

Video taken from the channel: GymRa


Press one leg out straight/flat to the floor. Bring the knee toward the chest and clasp hands behind knee. Extend the bent knee, bringing your foot towards the ceiling slowly. Lower the knee back to a bent position and repeat 14 more times. Tags 21-day fitness plan bodyweight fitness plan training plan.

Here at PaleoHacks, there are tons of workouts to help you stay fit, but we’ve put together a 3-Week Bodyweight Program to help get you started and guide you to your best self. These three bodyweight workouts can be easily modified and progressed for every fitness level. The workouts in this series are geared toward starting your fitness routine. The key is to create a fitness habit that becomes like a muscle—the more you work it and maintain it, the stronger it gets.

This 21-Day Bodyweight Fitness Plan is exactly that—it is your spark that will ignite a fitness habit. No equipment is needed, and. The most challenging but important part about getting fit is committing to and starting a plan. You’re not alone if this has posed a challenge for you.

Check out the 21-Day Bodyweight Fitness Plan that I put together for my great friends at MyFitnessPal it will help you kickstart your new fit. This past week, The 21-Day Shred from Men’s Fitness executive digital director Mike Simone was relaunched and expanded again, this time with the SHRED SERIES. The original 21-Day Shred plan.

Welcome back to the 21-Day Bodyweight Fitness Plan, your spark that will ignite a fitness habit.No equipment is needed, and there’s no guess work about what you should do on a given day. Just follow the plan outlined below for each day of the week for 21 consecutive days, and enjoy the progress as you discover the edge you’ve been looking for and your fitness habit grows. 21-Day Get Fit Plan! Monday – Legs & Glutes. 25 Body Weight Squats 20 Walking Lunges 40 Jumping Jacks 10 Squat Jumps 10 Reverse Lunges with Jump Repeat 3 times.

Tuesday – Arms & Abs. 15 Burpees 10 Push Ups 15 Jackknife Crunches 40 Mountain Climbers 25 Leg Raises Repeat 3 times. Wednesday – Triceps & Obliques.

40 Russian Twists 40 Hip Dips 15 Tricep Dips. The circuit we’ve designed here doesn’t let up. When you train any squat variation, plus the pullup and the dip, you work nearly every muscle in your body, and your heart will race to supply them with blood and oxygen. Performing a decreasing number of reps—10 to 1—helps you keep the workout going even as. You look like a Navy Seal!” That bodyweight training delivered results.

A Karate-Based Conditioning Program. The program laid out below is based on the same style of training I did in Kenpo Karate and will help you get ripped. Why?

Because it combines three important components: No Rest Between Each Exercise: Below, you will see a series of. Welcome back to the 21-Day Bodyweight Fitness Plan, your spark that will ignite a fitness habit.No equipment is needed, and there’s no guess work about what you should do on a given day. Just follow the plan outlined below for each day of the week for 21 consecutive days, and enjoy the progress as you discover the edge you’ve been looking for and your fitness habit grows.

List of related literature:

This, for example, provides the basic tenant to hypertrophy programmes incorporating threeto five–day splits and concurrent training involving both aerobic and resistance workouts.

“Advanced Strength and Conditioning: An Evidence-based Approach” by Anthony Turner, Paul Comfort
from Advanced Strength and Conditioning: An Evidence-based Approach
by Anthony Turner, Paul Comfort
Taylor & Francis, 2017

It features not only heavy weights but also three distinct workouts (designated A, B, and C) a week, rather than the A-B-A, B-A-B split routine.

“Men's Health The Book of Muscle: The World's Most Authoritative Guide to Building Your Body” by Lou Schuler, Ian King, Editors of Men's Health Magazi
from Men’s Health The Book of Muscle: The World’s Most Authoritative Guide to Building Your Body
by Lou Schuler, Ian King, Editors of Men’s Health Magazi
Potter/Ten Speed/Harmony/Rodale, 2003

The routine is safe and doable and includes segments that reduce stress and increase strength, flexibility, and overall pep and vitality.

“Yoga For Dummies” by Larry Payne, Georg Feuerstein
from Yoga For Dummies
by Larry Payne, Georg Feuerstein
Wiley, 2014

Going It Alone The training plans included in this book are set up so that a newcomer to CFE can get started with some basic body-weight movements and introductory CrossFitstyle workouts.

“Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong” by T.J. Murphy, Brian MacKenzie, Dean Karnazes
from Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong
by T.J. Murphy, Brian MacKenzie, Dean Karnazes
VeloPress, 2014

This will allow you to have a day of rest before you start Phase 1 on Monday.This chapter provides all of the information you need to complete the first four weeks of the Maximum Strength Program.

“Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program” by Eric Cressey, Matt Fitzgerald
from Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program
by Eric Cressey, Matt Fitzgerald
Hachette Books, 2008

For the first month, I might implement a well-rounded plan where you train three days a week: the first day you prioritize squats, the second day you prioritize hip thrusts, and the third day you prioritize deadlifts.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

This program promotes an equal amount of unilateral training in the form of exercises such as dumbbell push presses (page 96), several lunge variations (pages 62 to 65), one-arm lat pulldowns (page 107), and even

“Men's Health Power Training: Build Bigger, Stronger Muscles Through Performance-Based Conditioning” by Robert Dos Remedios, Michael Boyle, Editors of Men's Health Magazi
from Men’s Health Power Training: Build Bigger, Stronger Muscles Through Performance-Based Conditioning
by Robert Dos Remedios, Michael Boyle, Editors of Men’s Health Magazi
Potter/Ten Speed/Harmony/Rodale, 2007

Recommendations for sequencing exercises for novice, intermediate, and advanced strength training for total-body, upper/lower body split, and muscle group split workouts designed to improve strength, power, and hypertrophy are

“DeLisa's Physical Medicine and Rehabilitation: Principles and Practice” by Walter R. Frontera, Joel A. DeLisa, Bruce M. Gans, Lawrence R. Robinson
from DeLisa’s Physical Medicine and Rehabilitation: Principles and Practice
by Walter R. Frontera, Joel A. DeLisa, et. al.
Wolters Kluwer Health, 2019

The reactive, strength and power sections of the programme are built on foundational movement patterns including weightlifting derivatives that focus on triple extension and posterior chain recruitment and the addition of multi-planar exercises to challenge the lower body, hips, and trunk.

“Routledge Handbook of Strength and Conditioning: Sport-specific Programming for High Performance” by Anthony Turner
from Routledge Handbook of Strength and Conditioning: Sport-specific Programming for High Performance
by Anthony Turner
Taylor & Francis, 2018

The last combination, which you will complete on day five, is slightly different because it puts two compound exercises back to back—one for legs (squats) and one for shoulders (dumbbell shoulder press).

“The Bodybuilding.com Guide to Your Best Body (Enhanced eBook Edition): The Revolutionary 12-Week Plan to Transform Your Body and Stay Fit Forever” by Kris Gethin, Jamie Eason
from The Bodybuilding.com Guide to Your Best Body (Enhanced eBook Edition): The Revolutionary 12-Week Plan to Transform Your Body and Stay Fit Forever
by Kris Gethin, Jamie Eason
Atria Books, 2010

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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70 comments

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  • Could you post a few weight-loss exercise routines designed for folk over 55. The days of doing burpees, mt. climbers, inchworms are over. There must be fat burning moves that are more age appropriate.

  • Hi Cori I came across with your site only recently. I immediately fell in love with your precision and routines. You covered most of my issues like wrist pain during planks and back pain during leg raises etc. One thing which bothers me with the start of leg and glute exercises are knee pain. When I say knee pain it’s not in my joint but about my patella. What should I do about it? So also i have this constant calf muscle pain with restless leg. I tried chiropractor but for a while it was fine again it is there. Is it because of my faulty posture during training? Thank you.

  • Enjoyed and understood every variation accept the first one. Don’t know why you’re passing the dumbbell through your legs. Other than that, many variations that will add to my arsenal! Thank you!

  • Love your vid. Great exercises, I hope, I will be able to some of them, you make it look easy!!! Hope I get to some more of your vids

  • The thumbnail for this video isn’t even in the video. And it’s questionable if the person in the thumbnail is really the person in this video. You lose credibility with me when you misrepresent your video before it even starts.

  • 21M Views isn’t a joke. 21M is already dead.

    Winston Tell them. Tell them all whoever comes whoever it is. I’ll kill them. I’ll kill them all.

  • Came back for lower body day. You make the exercises look easy, meanwhile I look like someone should be calling an ambulance for me. I LOVE your workouts!!! ������ Done ������.

  • Hi, went from New to old. (Videos). The donkey lunge if u do that motion but take your leg to the side is that a hip flexor exercise

  • I love the workouts, first workout Ive found where I dont feel uncoordinated and unable to do the moves. The moves here are hardwork and sweaty but doable!! Thanks PJ

  • Did not realize how much I LOVE and appreciate your voice, jokes, stories, hard breathing, cursing until it was lessened by music…..ok with but GREAT without.:-)

  • I really like this one PJ. I liked how it worked mobility and flexibility with the strength and cardio. Especially on a monday morning. I’m always a bit stiff from the weekend

  • Awesome workout!! Although your options for music on YouTube are not the best, I still like how you’ve added it in the background! Breaks up the silence in between your hilarious commentary ;)). Thanks PJ!!

  • Just found your site! I am working on my diastasis recti, but really need to do more for cardio. Would I be okay doing this workout? I know I’m not to do planks, so I can modify that.

  • Fun workout thanks for the tp laughs. Why didn’t the toilet paper cross the road…..he fell into the crack..have a good day..lol

  • Leuke van deze workout is dat bij de 2 lastigste oefeningen alternatieven gegeven worden die ook redelijk zwaar zijn. En de tabata aan het eind is smullen ��

  • Great workout ideas!
    By the way, what type of flooring is the one that has a wood grain look to it? It is a type of flooring you can do cardio and impact workouts on?

  • Another beauty PJ sa-wet-ing! And thanks heaps for making me laugh out loud with your dog licking story…I lost my balance at that point ��

  • Did this in the moning, so energizing! Low impact doesn’t mean low intensity! Hope to have upper body and core workout in such format..

  • I’m enjoying your workouts from my family room in South Surrey. I’ve been a gym member for many years so this was a tough transition to make but your videos are making it easier. Thank you!

  • Thank you so much for your workouts and your expertise. I am 40 years old with bad knees and a shoulder injury. I love working out to your workouts and recommend you to all my friends!

  • Only recently found your workouts and I’m hooked! Love the energy, love the flexibility with modifications you offer, and love the feeling that I’m engaging muscles that have been dormant to help strengthen, tone, and keep me healthy. And, I personally appreciate that you keep it real with the dialogue! When I’m about to curse feeling the burn, you’re right there with me! ��

  • Loved this one! I’ll be honest I don’t love the background music, but it gives me an excuse to blast my ’80s hard rock playlist, so it’s all good.

  • Always a great workout I think your workouts are for all ages though because I think it would still kick my butt even in my 20s or 30s and beyond!:-)

  • I’m back in the game, PJ! My hubby’s gym opened back up which was just the motivation I needed to get my booty in gear. I’m so thankful for your monthly calendar. It’s really going to help me keep motivated along with the Patreon group! Thank you so much!

  • Hi PJ thank you for the workout as for the time difference I’ll have to do it tomorrow bless you you take care and I look forward to seeing you in the morning xx

  • Thank you very much for your great workouts, I’m 51 years young. �� The only problem is I have got knees pain, so some exercises aren’t suitable for me.

  • That was some much needed humor! Just did it for the second time and was a needed pick me up. Thanks for the levity! Here from Knoxville, TN.

  • Where oh where did you get the toilet paper? I have checked every store around me and NONE. So happy you have some extra. Thank you for making me laugh and your quality workouts. By the way can anyone spare a roll???? Thank you, Pam.

  • That was an awesome workout! Here’s a TP joke that I recently heard: Why was the toilet paper stuck on the road? Because he was stuck in a crack. Might be TMI but thought you’d laugh. Loving your workouts from San Francisco! Stay safe.

  • just sitting here wondering why my my butt and legs are achy…lol I did this today..I got through it better then last time…yayy…low impact is not easier!!

  • This workout puts a lot of these concepts into practice, things like playing with the tempo, and is follow-along: https://youtu.be/HQUdNxveZxw

  • I just found you last week and am 54 and needed to get moving because all I have been doing like many others is eating to much and laying around to much do to the isolation. Thanks PJ. I don’t know any tp jokes but loved the creativity!

  • Thanks again, P.J.! I was able to keep up with you with everything except the dead lifts. It’s hard to concentrate when You’re cracking me up with jokes! Michele in Yokohama

  • LMAO OMG PJ I LOVE you! I gotta say this is the first TP workout I’ve ever done! Thanks for keeping me laughing while you’re kicking my butt!

  • This quarantine was totally unprecedented. I never saw it coming. Now, I can’t get to the gym or Pilates studio. I spent years building up my strength. Right before the quarantine, I was able to bench 225 for 4 reps and 185 for 11 reps. Now, all of my gains went out the window.

    Hopefully, I can at least work on my muscle definition.

  • That was fun PJ. I wanted to tell you that because of self isolation my daughter has been working out with you every day and has signed up for your 21 day challenge. She is really enjoying your workouts.

  • Congrats! I do like watching your vids. As for your workout KEEN but can you write it for a laymen? i.e. for a guardian reader! I have trained with a pt for 2 years (back in the times when gyms were open) but this is like the da vinci code to me

  • I have brought a lot of this ladies workouts to our boxing club. Incredible workouts, being boxers we were already fit but with the introduction of some of these work outs. Our fitness levels have have shot up and we are able to keep our fighting weight not to mention muscle definition is a lot better. My friend has introduced a lot of exercises to his boxercise classes. The best channel for fitness by a long shot. I would also like to say thanks very much for all your videos, you have made a small boxing club in Ireland very happy and fit.

  • Another great video, Thank you and congratulations on being chosen as one of the top online workout sites. (I would vote you number one myself.) Love the endings with your little Bichon doggie too. Whats her name?:-)

  • Thanks you are amazing. I am just recovering from a knee operation and am just starting to build up. Do you have anything to help me to build up without going too hard too soon?

  • I absolutely love your workout videos, I have to say that I have found more success with your exercise and corrective exercises that any other on Youtube! Thank you for sharing your craft with us all! I send a few of my friends to your site to help them! I do have one question though… A few of my friends and I race motocross and we experience a lot of forearm and arm fatigue(exercise induced compartment syndrome) do you have any exercises/stretches that we can try to fix this issue. I kind of feel that our gripping on to the bike and constant pounding over obstacles from transfer of energy through the bike contribute to our fatigue and definitely using your back routine would help with a lot of our issues, Are there another things that we can possible try that may help with with issue? Thank you for your time and consideration.

  • Do you have a complete workout rutine post on YouTube?, i would like to got it and try it. You have a good advice, but i love to follow….

  • I literally watch this daily before my workout to familiarize myself with the movements and how you explained them. Once I got t movements down that I really loved I listen to you to motivate me before workouts ������������‍♀️

  • Hi Cori�� thanks for all of those tips, and ways to perform the excersises. Could you please teach us how to create a home workout routine, how to distribute all the muscles and the time the routine should last?.. It would be very helpfull. Greattings from México ��

  • When my local gym was closed I was ‘lost”.
    My gym classes were very important to my life, but I realize now I particularly liked the fact that my favorite teachers just told me what to do, and I did it.
    However, with the help of your channel, I have been able to put together a routine that works very well for me.
    I have found a charmless suburban park, and a great timed music selection and I call my work-outs “Rocky-inthe Park”. It keeps me sane in this period.
    Thank you for your inspiration. Best wishes.

  • Thank you! All of these variations combat boredom and burnout as well. I can only do about 20 regular squats without losing focus or proper form.

  • So glad your videos popped upon my feed. You are a wealth of info and I really enjoy your expertise. I’ve been exercising for many years but didn’t always understand what muscles should be used and how to improve my mechanics. Great job and thanks!

  • “Say the full body weight pushup is too easy..” gawks I love this channel! I love the science and body awareness these videos contain and inspire.

  • It’s so easy to stay and listen to you because your delivery is clean straight to the point with prac example given. There’s no bullshit. Thank you soooo much

  • I am so fortunate to find your chanel. Your workout have so many types & variations. Best of all you explained each workout so well! You have vast knowledge and generous in sharing. Much appreciated. Thank you��

  • I can’t say how much I appreciate all of the variations. I want to workout but my knees just won’t let me do everything. Thanks PJ!

  • Cory SO glad I found your channel! Your videos are fantastic. One question though about this one. I’d love to do these workouts but I don’t know how to do the individual exercises just by name. Do you have these workouts with photos on your web page somewhere? Thanks so much!

  • The best part of your videos is how you explain in what I believe is the just the right amount of detail and demonstrations that get to point while not short changing the viewer if they need to see how the exercise is done correctly. It’s not an easy balance to walk but I feel you do it well. It’s also not much a stretch to assume that you you’ve been doing this a while. I bought some rubber bands and a set of Bowflex 552 adjustable dumbbells and a 5.1s bench since my gym is closed for a while. Finally, your DOG, ya I’m a sucker for dogs in any YouTube video. He appears to be quite a character. When I was a kid we had a French poodle whose name was Pompidou after the president of France. Good Health and Happy Thoughts, STeVe

  • I’m new to your videos, but I love what I’ve seen. Do you have quick links for exercises I’m not familiar with, or recommend a particular site for move demonstrations??

  • Hi there I just saw ur workout abb and I like it there is so much to learn.now am 53 and in good shape but i need to tone up some more and i need guidance.well i don’t know if we can get the book soon because of corona.well am in Switzerland.

  • Hi Cori
    This is great. Only discovered your channel this week but really enjoying the detailed approach to your workouts and exercises. I must admit though that I’m not familiar with the names of some of the exercises in the workouts attached to this video. I’ve found most on your website but what is a “rotational row sit up”?
    Also finding your stuff really useful after a knee injury last year. Keep it coming.
    Thanks
    Pete

  • I don’t see where to access the listed worked mentioned at end of video…would love to try this — please reply back with where I might find it, thanks!

  • Another great video with some really good ideas����

    I like to do this as a finisher on my leg workouts: 1 squat then 1 squat with a pulse then 1 jumping squat, and do 10 reps of those. Mini band optional. Hmm now that I write that I might add in an isometric hold as well. 10 reps of those then 30 sec hold=1 set?

  • @RedefiningStrength do you think, with a low carb diet, one can get in good, muscles moderately defined, condition with a 30 min daily workout (1 day cardio, 1 day HIIT)

  • THANK YOU PJ fro the inspiring work outs, it’s the only way I’m staying sane at home. Thank you for keeping me on track and keeping it light as we get through this ��

  • I am a former pro athlete. Been some time since I’ve been in supreme shape. Life changed, brain tumor, undiagnosed, 3 yrs. Passed out driving. Rushed to the ER. Finally and MRI. Surgery, migraines. Seizures from allergies to a medication. Was misdiagnosed with GI probably, major surgery, infections, sepsis. It was my gallbladder. I’m finally cming out of it all. Getting body back. My frame is tall and thin. I’m ready to get my strength and tone back. I have a natural build. I struggle with what to eat. Can you help. Please. I healed by meditating, learning my body. Not taking all the med they were giving. Want to write a motivational book on, never given up. @redifinedstrength

  • Thank you for your very well researched videos! I would love to see you partnerup with Jeff Cavalier at Athlene-X for a video or video conference…what are your thoughts?

  • Thank you for your videos! It’s so refreshing to see someone actually fit demonstrating exercises rather then instagram influencers!

  • I’m just now seeing this video. So belated congratulations to you Cori for making the list! You have such great content and it’s well deserved!��

  • My first concern was that the workout would put my toilet paper rolls at risk! Thanks P.J for putting a lighthearted spin on the situation; a great way to start my day.

  • Nice workout! O.k., I only did one round… it was great! Oh btw, I don’t know what you looked like when you had a different hair style, but you’re short hair style looks terrific on you!

  • My first video workout with you. I like that you have different video lengths which is great when I don’t have time to exercise but am having the need for a good upper body workout. So here it is 11:00 at night and I am working out. Thanks for all the reminders of how to hold this and tuck in that etc. And thanks for taking time to stretch… if you will take the time at the end of a workout…so will I. Absolutely!!! Looking forward to more videos.

  • I heard about your channel when I was reading the comment section of a video I was watching. I was looking for various fitness channel to watch and I stick around for your sense of humor and great workout sessions! Thanks for this workout!

  • THANK YOU for a GREAT lower body workout!!! I am adding to my FAVORITES list!! I LOVE when you do just lower body and upper body!! THANKS AGAIN!! Your hair looks GREAT too!! <3

  • Crazy one here did it twice!!, puff felt it! I love your body weight workouts when I am away from home…btw your hair looks great!