Don’t be sucked into a workout that promises a “toned body” by the end of it. There’s a more important reason to exercise: It makes you feel great. “Good mental health is just as important as good physical health, and exercise is crucial to getting both,” says trainer Jeanette Jenkins, author of The Hollywood Trainer Weight-Loss Plan: 21 Days to Make Healthy Living a Lifetime Habit. The 21-day workout challenge she created below celebrates all the good stuff that comes with improving your fitness, including more energy, better health, and the motivation to keep coming back for more. So, while this routine might get you closer to physical goals, it can also bring about invisible changes.
This 21-day workout plan is designed for all fitness levels, so just choose the exercise and cardio variations that are right for you. Are you trying to make exercise a lifelong habit? Use these three weeks as a jumping-off point. If you’re already in your own workout groove, there are plenty of challenges here to boost your results.
How it works: Jenkins’ 21-day workout challenge consists of four primary workouts: three strength circuits and a cardio routine. Each circuit focuses on a different set of muscle groups; do each circuit on the days indicated four times through or six times if you’re feeling advanced. The cardio days are designed to blast calories and improve your aerobic fitness. For the best results, follow the order for each day and week below.
You’ll need: A set of light (3- to 5-pound) dumbbells and medium (8- to 10-pound) dumbbells.
21-Day Workout Challenge
Day 1: Cardio + Stretch
Day 2: Circuits A and C
Day 3: Cardio + Stretch
Day 4: Circuits B and C
Day 5: Circuit A + Stretch
Day 6: Circuits B and C
Day 7: Rest
Repeat this same schedule for weeks two and three.
Circuit A: Chest, Triceps, and Butt
Dorit Thies
1. Push-Up/Plank Combo
Targets shoulders, triceps, chest, abs
A. Begin in a modified push-up position, hands on the ground slightly wider than shoulders and knees down. Keep a straight line from top of head through feet, abs tight.
B. Bend elbows 90 degrees, then push back up to start.
Repeat for 20 to 25 reps.
C. After the final rep, lift knees off the ground into a high plank position. Keeping abs tight and back straight, hold for 30 seconds.
Scale Up: Do full push-ups; hold the plank for 60 seconds.
Modification: For a standing push-up variation, stand facing a wall with hands on the wall and bend elbows to move toward the wall. For a plank variation, place hands on the seat of a chair and step back into an elevated plank.
Dorit Thies
2. Chest Fly
Targets shoulders, chest
A. Lie face up on the ground with knees bent, holding heavier dumbbells with arms extended and palms facing each other.
B. Slowly open arms out to sides, keeping elbows slightly bent; stop when weights are about an inch above the ground.
C. Push weights back to return to the starting position.
Do 15 reps.
D. Immediately pick up the lighter set of weights and do 10 more reps.
Scale Up: Do 25 reps with the 8- to 10-pound weights.
Modification: Do 25 reps with the 3- to 5-pound weights.
Dorit Thies
3. Reverse Lunge
Targets glutes, hamstrings, quads
A. Stand with feet hip-width apart, holding a lighter set of dumbbells with arms at sides, palms in.
B. Lunge right foot backward, lowering right knee toward the ground, and bend left knee 90 degrees, keeping it aligned over ankle.
C. Return to start, driving body weight through left heel; bring right knee to hip level.
Do 15 reps. Switch sides; repeat.
Scale Up: Hold heavier dumbbells and/or do 25 reps per side.
Modification: Do the reverse lunges without holding weights.
Dorit Thies
4. Squat/Chair Pose
Targets glutes, hamstrings, quads
A. Stand with feet shoulder-width apart, holding lighter dumbbells on shoulders.
B. Squat down, pushing butt backward. Keep body weight over heels.
C. Push through heels to return to start, squeezing glutes.
Do 20 to 25 reps.
D. After the last rep, drop weights and bring feet together. Resume a squat position, keeping knees behind toes and extend arms in front at chest level. Hold for 30 seconds.
Scale Up: Use heavier dumbbells and hold chair pose for 60 seconds.
Modification: Do 15 reps and hold chair pose for 20 seconds.
Circuit B: Back, Biceps, and Thighs
Dorit Thies
1. Plié Squat
Targets glutes, quads, inner thighs
A. Stand with feet slightly wider than shoulder-width apart with toes turned out, holding lighter dumbbells vertically in front of thighs.
B. Keep abs tight and torso tall, and bend knees 90 degrees. While in this position, keep knees aligned between the second and third toes and weight in heels.
C. Press back to start, squeezing glutes.
Do 15 reps.
Scale Up: Use heavier weights and/or do 25 reps.
Modification: Do 10 reps.
Dorit Thies
2. Biceps Curl
Targets biceps
A. Stand tall with feet together, knees slightly bent. Hold a heavy dumbbell in each hand with palms facing up.
B. Slowly curl weights toward shoulders, contracting biceps.
C. Slowly lower weights to start and repeat.
Do 15 reps.
D. Immediately pick up the lighter set of weights and repeat. Do 10 more reps.
Scale Up: Do 25 reps with the heavier weights.
Modification: Do 25 reps with the lighter weights.
Dorit Thies
3. Inner/Outer Leg Lift
Targets glutes, outer and inner thighs
A. Stand with feet hip-width apart, arms extended at shoulder height, palms down.
B. Lift left leg to side, squeezing outer thigh and glutes, then lower it to return to start. Continue: Lift and lower.
Do 15 reps.
C. Without touching the floor, bring your left leg in front of your body, rotating your inner thigh to face forward. Press left heel forward. Continue: Lift and lower.
Do 15 more reps. Switch sides and repeat the sequence on the opposite leg.
Scale Up: Do 50 total reps per leg.
Modification: To help with balance, place hands on the back of a chair as leg lifts.
Dorit Thies
4. Back Fly
Targets upper back, shoulders
A. Stand with feet hip-width apart. Right leg should be about 3 feet behind the left. Hold heavier dumbbells with palms facing each other. Then, bend forward from waist, extending arms toward the ground diagonally just in front of left knee.
B. Slowly open arms straight out to sides to shoulder level, contracting upper back muscles. Slowly lower weights and repeat.
Do 15 reps.
C. Immediately pick up the lighter set of weights and do 10 more reps.
Scale Up: Do 25 reps with the heavier weights.
Modification: Do 25 reps with the lighter weights.
Circuit C: Core
Dorit Thies
1. Roll-Up
Targets deep (transverse) and “six-pack” (rectus) abdominals
A. Lie face up with knees bent, arms extended next to ears, and palms facing up.
B. Reach arms straight while contracting abs and lift head, neck, and shoulders off the ground. Keep spine rounded, moving as smoothly as possible.
C. After rolling up all the way, pull abs in tight and roll back down one vertebra at a time.
Do 8 reps.
Scale Up: Keep legs straight.
Modification: Bring hands to back of thighs when rolling up and down.
Dorit Thies
2. Side Reach
Targets obliques, deep (transverse) abdominals
A. Lie on right side with legs stacked, then place right arm on the ground and left arm on top of left leg.
B. Keeping abs pulled in, reach left hand down as if trying to touch ankle, feeling the contraction alongside.
C. Slowly lower back down, using obliques and abs to provide resistance.
Do 8 reps; switch sides and repeat.
Scale Up: Lift legs slightly as you reach toward ankles.
Modification: Stand with arms at sides and slowly bend to left, sliding left arm down left leg. Do 8 reps; switch sides and repeat.
Dorit Thies
3. Boat Pose
Targets deep (transverse) and “six-pack” (rectus) abdominals
A. Sit with knees bent and feet hip-width apart. Place hands under thighs, inhaling deeply.
B. Exhale, lifting feet off the ground (keep knees bent) and pulling abs in tight.
C. Lean back slightly, balancing on tailbone, and open arms wide out to sides. Hold for 8 breaths, return to start, and repeat.
Do 3 reps.
Scale Up: Straighten legs to create a 45-degree angle.
Modification: Raise arms straight in front of you or bring hands to back of thighs.
Calorie-Blasting Cardio Workout
This 21-day workout challenge combines both strength and cardio for a total-body burner that improves your fitness from the inside out. These treadmill workouts are designed to blast 300 to 500+ calories in 40 to 50 minutes, so they’ll have you feeling spent in the best way. Plus, they help burn fat, so all that strength training you’re doing can manifest the toned body results you’re after.
Choose from one of three levels (beginner, intermediate, advanced) and pick either a high-impact run or a low-impact speed walk on an incline. Don’t have access to a treadmill for your 21-day workout challenge?? Do the same program outside on flat or hilly terrain (depending on which impact level you choose). Follow your cardio workout with 5 to 10 minutes of stretching for your shoulders, chest, hips, glutes, and legs.
Level 1
Follow these minute-by-minute running interval workouts for a treadmill session that won’t bore you to death.
- 0:00-5:00: Warm-up, 3.5 mph, 0% incline
- 5:00-7:00: Speed-walk, 4.0 mph, 0% incline
- 7:00-9:00: Jog-run (5.2-6.0 mph, 0% incline) or speed-walk (3.8 mph, 6% incline)
- 9:00-33:00: Repeat minutes 5:00-9:00 six more times, alternating 2 minutes of walking with 2 minutes of running or walking on an incline
- 33:00-38:00: Cool down, 3.5 mph, 0% incline
Level 2
- 0:00-5:00: Warm-up, 3.5 mph, 0% incline
- 5:00-7:00: Speed-walk, 4.0 mph, 0% incline
- 7:00-22:00: Jog-run (5.2-6.0 mph, 0% incline) or speed-walk (3.8 mph, 6% incline)
- 9:00-39:00: Repeat minutes 5:00-22:00, alternating 2 minutes of walking with 15 minutes of running or walking on an incline
- 39:00-45:00: Cool down, 3.5 mph, 0% incline
Level 3
- 0:00-5:00: Warm-up, 3.5 mph, 0% incline
- 5:00-10:00: Jog-run (5.2-6-0 mph, 0% incline) or speed-walk (3.8 mph, 6% incline)
- 10:00-12:00: Sprint (6.0-7.0 mph, 0% incline) or speed-walk (3.8 mph, 10% incline)
- 12:00-47:00: Repeat minutes 5:00-12:00 5 more times, alternating 5 minutes of running or walking on an incline
- 47:00-52:00: Cool down, 3.5 mph, 0% incline
Adapted from The Hollywood Trainer Weight-Loss Plan by Jeanette Jenkins with permission of G.P. Putnam’s Sons, a member of the Penguin Group USA. Copyright 2007 by Jeanette Jenkins. (Workout photos courtesy of Dorit Thies.)
