The 21-Day Bodyweight Fitness Program

 

DAY 14 OF 21 | BEFIT BODYWEIGHT 21 DAY CHALLENGE | FULL BODY WORKOUTS

Video taken from the channel: Jarryd De Gouveia


 

DAY 19 OF 21 | BEFIT BODYWEIGHT 21 DAY CHALLENGE | FULL BODY WORKOUTS

Video taken from the channel: Jarryd De Gouveia


 

RECOMMENDED ROUTINE Reddit Bodyweight Fitness

Video taken from the channel: FitnessFAQs


 

DAY 12 OF 21 | BEFIT BODYWEIGHT 21 DAY CHALLENGE | FULL BODY WORKOUTS

Video taken from the channel: Jarryd De Gouveia


 

DAY 9 OF 21 | BEFIT BODYWEIGHT 21 DAY CHALLENGE | FULL BODY WORKOUTS

Video taken from the channel: Jarryd De Gouveia


 

DAY 21 OF 21 | BEFIT BODYWEIGHT 21 DAY CHALLENGE | FULL BODY WORKOUTS

Video taken from the channel: Jarryd De Gouveia


 

DAY 1 OF 21 | BEFIT BODYWEIGHT 21 DAY CHALLENGE | FULL BODY WORKOUTS

Video taken from the channel: Jarryd De Gouveia


How to: Start at the top of the push-up and keep your chest away from the floor while you squeeze your glutes Slowly lower yourself to the floor (3 seconds on the way down) Return back to the top and repeat 4 more times Complete 2 more sets. The 21-Day Bodyweight Fitness Plan: Play Day. Walk solo or with family/friends.

Jog. Hike. Frisbee.

Cycle. Shoot some hoops. Kick a soccer ball.

Toss a football. Jump rope. Sledding in the snow with friends/family. How to: Start by standing with your feet outside shoulder-width apart Take a step and open up your hips behind you Sit down into the retro squat and return back to the forward facing start position Repeat 5 more times Complete 2 more sets. 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 there’s no guess work about what you should do on a given day. How to: Start seated with your shoulder blades resting on the edge of a couch or bench and feet shoulder-width apart Push your hips toward the ceiling until your butt is perfectly parallel to the floor Slowly lower hips to the floor and repeat 14 more times Complete 2 more sets. 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. Jump Squats.

Stand with feet a little wider than shoulder-width apart and knees and shoulder very slightly turned out to the side. Lower down into a squat keeping your weight in your heels. With power, drive through your heels to propel yourself up into a jump straight up. For the next three weeks, we invite you to be your best, ultimate self with this 21-Day Get Fit Plan! The 3-week fitness plan includes daily bodyweight workouts designed to target the most important muscle groups in your body.

The workouts are easy to follow, with only five moves per day. The 21-Day MetaShred is a cutting-edge body-shredding program that will ignite your metabolism, torch fat, and build the body you’ve always wanted. This 21-day body-toning workout plan for beginners is a great routine to follow if you’re just getting started on your fitness journey!

This workout program requires 5 days of strength training and 2 days of rest. If you’re a beginner, this may sound like a lot, however, we break each training day down into a different muscle group.

List of related literature:

For instance, a two-days-a-week program could have a heavy day and a light day, or an upper body—lower body split routine could consist of two heavy days (one upper body day and one lower body day) followed by two light days.

“Essentials of Strength Training and Conditioning” by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
from Essentials of Strength Training and Conditioning
by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
Human Kinetics, 2008

This is by no means the only way to organize a yearly training program, but it should give you some ideas for how you can structure the intensity and exercises within your own workouts throughout an entire calendar year.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

You could then make a written plan specifying the days of the week on which you’ll do each exercise and how many sets and reps you’ll do each day.

“Health Opportunities Through Physical Education” by Corbin, Charles B, McConnell, Karen, Le Masurier, Guy, Corbin, David, Farrar, Terri
from Health Opportunities Through Physical Education
by Corbin, Charles B, McConnell, Karen, et. al.
Human Kinetics, 2014

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

This routine is for training six times per week, dividing the body parts into three two-day workouts.

“Franco Columbu’s Complete Book of Bodybuilding” by Franco Columbu
from Franco Columbu’s Complete Book of Bodybuilding
by Franco Columbu
Creators Publishing, 2017

Many variations of this plan are possible to meet the different needs of each bodybuilder and strength trainer.

“Serious Strength Training” by Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
from Serious Strength Training
by Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
Human Kinetics, Incorporated, 2012

In this type of structure the workouts are on unspecified days; that is, the rest day is not the same each week.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

A short-term goal linked to this long-term goal might be for the patient/client to, in 1 month, strength train with a combination of calisthenics and weight equipment 3 days per week and perform three sets of 10 to 12 repetitions of 60% to 70% of the respective one repetition maximum of the eight major groups.

“Wellness and Physical Therapy” by Fair, Sharon Elayne Fair
from Wellness and Physical Therapy
by Fair, Sharon Elayne Fair
Jones & Bartlett Learning, 2010

The exercise groups lifted weights 3 days each week for 10 weeks.

“Physiology of Sport and Exercise” by W. Larry Kenney, Jack H. Wilmore, David L. Costill
from Physiology of Sport and Exercise
by W. Larry Kenney, Jack H. Wilmore, David L. Costill
Human Kinetics, Incorporated, 2019

The competition phase, in contrast, would involve 5 to 12 training sessions a week, one to four exercises each session, with each exercise comprising three to five sets of one to three repetitions.

“Neuromechanics of Human Movement” by Roger M. Enoka
from Neuromechanics of Human Movement
by Roger M. Enoka
Human Kinetics, 2008

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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20 comments

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  • Thank you for these workouts! I started in April and did one or two a week depending on whether it was warm enough for me to go running. I finally finished all 21 today. I guess I’ll have to start at the beginning again.

  • You definitely deserve millions and more subscribers and today is my last day of 21 days workout routine in the lockdown, honestly I have never had such a change in the workouts that I have following in the past, Thank you and I hope to continue to see more and more training videos from you. Regards from India.

  • IF YOU WANT TO LOSE WEIGHT AND STILL EAT FOOD YOU LIKE JUST CHECK NextLevelDiet. They provide you with personalized meal that contains only food you have selected, personalized training plan and amazing tips that helped me lose 30lbs.

  • Hey I know you made strength gains with this routine. Did you also make muscle gains in terms of hypertrophy? Just wondering as I am starting this routine with zero calisthenics experience coming from 1.5 years of weightlifting (not consistently though).

  • Hey mate, please include the time stamps links in the description. So it’s easier to get to when working out (no need to scroll time)

  • You don’t want to lose weight, you want to lose fat. By following stupid diet plans, I was primarily losing muscle mass. Oh god, how dumb I was? You only need correct diet and some kind of training, and the best thing is that you can find both (and much more) on website called *Next Level Diet*.

  • Hey! I’ve read the recommended routine. Are these number of reps/musclegroup enough to achieve hyperthrophy? Shall handstand pushups be added to the routine?
     Secondly, what number of reps/muscle group is recommended in the intermediate programs?

  • As I’m making progress on the routine I keep coming back to your video to check the form on the new progressions. Thank you very much!

  • One of your best videos… We start following directly to advanced stage workout..

    This has to be learnt first.. make more on nurturing body for advance workout.

  • Felt the nostalgia in this vid, looked up the song and its called memories (fitting).
    Thank you for making this video. Reminded us of how we all started.

  • 0:17 Warm-Up Dynamic Stretches
    3:22 Warm-UP Bodyline Drills
    5:16 Skill work: Support Practice
    5:37 Skill Work: Handstand
    6:15 Pullup Progression
    6:51 Dipping Progression
    7:12 L-Sit Progression
    7:52 Squat Progression
    8:33 Pushup Progression
    9:34 Row Progression

  • 0:17 Warm-up Dynamic Stretches
    3:22 Warm-up Bodyline Drills
    5:16 Skill work: Support Practice
    5:37 Skill work: Handstand
    6:15 Pullup Progression
    6:52 Dipping Progression
    7:12 L-Sit Progression
    7:52 Squat Progression
    8:33 Pushup Progression
    9:34 Row Progression

  • Hey Daniel! I want to know of you have a logical split for lets say getting back to good form muscle ups and maybe for the freestanding handstand(already have a solid 20 to 30s handstand on parallettes and like 15 to 20s on the ground. I just cant get up with a good split for my goals. And cardio has to be there^^ haha

  • How do you train your lower back with bodyweight only? What if you become insanely good at bodyweight training but then need to actually lift something heavy? You’ll be this muscular guy with a weak lower back that will snap in half if you try to lift something off the ground….

  • 0:17 Warm-up Dynamic Stretches
    3:22 Warm-Up Bodyline Drills
    5:16 Skill Work: Support Practice
    5:37 Skill work: Handstand
    6:15 Pullup Progression
    6:52 Dipping progression
    7:12 L-sit progression
    7:52 Squat progression
    8:33 Pushup progression
    9:34 Row progression

  • Awesome I think I wanna see what your program is all about. I’m currently on a program now I am making some gains but I want more. On my current program weights are not used, strictly bodyweight. I wanna try weighted calisthenics,I wanna put more muscle. I know it takes time and dedication, I’m down for that.

  • You must have read Paul Wade’s Convict Conditioning books. Almost everything your preaching I can find verbatim in his two books. I’m literally flipping the pages seeing everything. It excites me. He started his passion in San Quentin prison on the west coast when he was put into a cell with an Ex-Navy Seal. I can see you learned a lot from the author from his book that he published after getting out.

  • I’m not going to waste time complimenting you. Instead, I will add the few exercises in here that I don’t already do to my routine.

  • Crazy looking back about ten years ago I started doing bodyweight stuff when Building the Gymnastic Body came out.

    I could hold an advance tuck planche and hit some tuck planche push ups, I could barely hold a straddle front lever and do some pulls at the lower levels, I was doing near full depth parallette HSPU, weighted ring dips, weighted pistols, ring l sits…. And I felt like I was barely scratching the surface (which I was!)

    Now after a lot of life changes, some injuries, llack of discipline (the biggest factor), im nowhere near any of those things! Imagining where I’d be now makes me sorta sad, but no point in crying over spilled milk. Always forward!

  • Any advice on a harder progression for pull up and push ups? I can do 10 reps per set pretty easily, and all I have is a door pullup bar. The push ups I can do 10 psudeo push ups.