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21 Day Kick-Start
Get back to feeling fitter and stronger with this plan designed to help you kick-start your training and reinforce healthy habits

Welcome to the 21 Day Kick-Start plan!

Each day in the calendar is linked to a workout within the Club. Click on the images to view each workout.

TIPS

  • Don’t race ahead – even though you might feel you are able. Just stay with the program as your body needs time to adjust to your new levels of fitness and strength as you progress
  • Eat well! All your hard work can be undone with poor nutrition
  • Drink plenty of water to ensure you stay hydrated
  • Do the Warm up and Cool down routines before and after each workout. They will help your body prepare for each workout and also reduce the risk of injury

REQUIRED EQUIPMENT:

  • Suspension Straps

RECOMMENDED:

  • Running Shoes
  • Heart Rate Monitor
  • Athletic Apparel

Perform 2 rounds of the following exercises for 30-60 seconds per exercise at a medium to slow tempo:

Lunge Chest Fly

Posture Squat

Wide Mountain Climbers

High Knees

Perform 3 rounds of 30 seconds for each stretch:

Frontline Arch

Table Top

High Hip Flexor

Standing Glute

GET STARTED!

Before starting the first workout on day 1 of the plan, spend 30 minutes to write down some goals and habits you want to stick to for the next 21 Days.

For some guidance one how to set healthy habits and fast track your goals, check out this article that provides a clear formula to follow. Read the Article Here…

 

To help you stay accountable once you start the plan, we recommend the following:

STEP 1:
Share the plan on Facebook and tag a friend (or friends) who will keep you accountable. Tell them a little about the plan you are starting, and that they should expect to see workouts being posted over the coming weeks.

STEP 2:
Each time you complete a workout, share your results on Facebook and tag those friends again so they can see your real time progress through the plan.

1km Time Trial

DAY 1

Push Up Challenge

DAY 2

Cardio Express 1

DAY 3

Cardio Recovery

DAY 4

Strength Core 1

DAY 5

Flexibility Mobility

DAY 6

Rest Day

DAY 7

1km Time Trial

DAY 1

Upper Body Superset

DAY 2

Strength Lower 1

DAY 3

Flexibility Mobility

DAY 4

Strength Core 1

DAY 5

Cardio Express 1

DAY 6

Rest Day

DAY 7

Total Strength 2

DAY 1

Cardio Recovery

DAY 2

Cardio Express 1

DAY 3

Cardio HIIT 1

DAY 4

Flexibility Mobility

DAY 5

Push Up Challenge

DAY 6

1km Time Trial

DAY 7

Congratulations on finishing the 21 Day Kick-Start plan!

Take a moment to reflect on your progress over the last 3 weeks and review your goals and habits that you set on day 1 of the plan.

How did you go? Did you stick to your habits and achieve your goal?

You may find that the goals you set were a little different from the result you achieved, but that you made great progress anyway!

 

WHAT NEXT?

Now that you have completed this plan, take a well-earned couple of days off!

Once you are ready to continue, we recommend one of the following plans to take your training to the next level:

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