Get Stronger with This Total-Body 21-Day Challenge

Don’t get sucked into a workout that promises a “toned body” by the end. There’s another important reason to exercise: It makes you feel great. “Good mental health is just as important as good physical health, and exercise is vital to achieving both.” The Hollywood Trainer Weight Loss Plan: 21 Days to Healthy Living. The 21-day workout challenge she created below celebrates all the good things that come with improving your fitness, including more energy, better health, and the motivation to come back for more. So, while this routine can get you closer to your 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 workout groove, here are plenty of challenges to boost your results.

How it works: Jenkins’ 21-day workout challenge consists of four core workouts: three strength circuits and a cardio routine. Each circuit focuses on a different set of muscle groups. Four times a day or six if you feel advanced is indicated. Cardio days are designed to blast calories and improve your aerobic fitness. For best results, follow the order below for each day and week.

You will need: A set of light (3- to 5-pound) dumbbells and medium (8- to 10-pound) dumbbells.

21 Day Workout Challenge

Day 1: Cardio + Continuous

Day 2: Circuits A and c

Day 3: Cardio + Continuous

Day 4: Circuits B and C

Day 5: Circuit A + continuous

Day 6: Circuits B and C

Day 7: rest

Repeat the same schedule for weeks two and three.

Circuit A: Chest, Triceps and Butt

1. Push-up/plank combo

Targets shoulders, triceps, chest, abs

p: Begin in a modified push-up position, hands on the ground with knees slightly wider than shoulders and knees. Keep a straight line from the top of the foot through the feet, abs tight.

b. Bend elbows 90 degrees, then press back up to start.

Repeat for 20 to 25 reps.

Al After the last rep, lift the knees off the ground into a high plank position. Keeping the abs tight and the back straight, Hold for 30 seconds.

Scale up: Do full push-ups; Hold the plank for 60 seconds.

Edit: For the standing push-up variation, face the wall with hands on the wall facing the wall and bend the elbows to push up toward the wall. For a plank variation, place your hands on the seat of a chair and return to a high plank.

2. Chest fly

Target shoulders, chest

p: Lie face down on the ground with knees bent, heavy dumbbells extended by arms and palms facing each other.

b. Slowly open the arms to the sides, keeping the elbows slightly bent. Stop when the weight is one inch above the ground.

Al Push the weight back to the starting position.

Do 15 reps.

d. Immediately lift and do a light set of weights 10 more reps

Scale up: Do 25 reps with an 8- to 10-pound weight.

Edit: Do 25 reps with a 3- to 5-pound weight.

3. Reverse lunge

Targets glutes, hamstrings, quads

p: Stand with feet hip-width apart, holding a light set of dumbbells with arms at sides, palms in.

b. Lower the right knee toward the ground behind the right foot

Al Return to start, driving body weight through left heel. Bring the right knee to hip level.

Do 15 reps. side sides ; Repeat.

Scale up: Hold heavy dumbbells and/or do 25 reps on each side.

Edit: Do reverse lunges without holding the weight.

4. Squat/Chair Pose

Targets glutes, hamstrings, quads

p: Stand with your feet shoulder-width apart, holding light dumbbells at your shoulders.

b. Squat down, pushing your butt forward. Keep body weight over heels.

Al Press through the heels to start, squeezing the glutes.

Do 20 to 25 reps.

d. After the last rep, lower the weight and bring the feet together. Resume the squat position with the knees behind the toes and extend the arms in front at chest level. Hold for 30 seconds.

Scale up: Use heavy dumbbells and hold the chair for 60 seconds.

Edit: Do 15 reps and hold the chair pose for 20 seconds.

Circuit B: Back, biceps, and thighs

1. The plié squat

Targets glutes, quads, inner thighs

p: Stand with feet slightly wider than shoulder-width apart with toes, holding light dumbbells vertically in front of thighs.

b. Keep abs tight and torso tall, and bend knees 90 degrees. While in this position, keep the knees connected between the second and third toes and the weight in the heels.

Al Press back to start, squeezing the glutes.

Do 15 reps.

Scale up: Use heavier weights and/or 25 reps.

Edit: Do 10 reps.

2. Biceps curl

Targets biceps

p: Stand tall with feet together, knees slightly bent. Hold a heavy dumbbell in each hand with palms facing up.

b. Slowly shift the weight toward the shoulders, contracting the biceps.

Al Gradually lower the weight to start and repeat.

Do 15 reps.

d. Immediately lift a lighter set of weight and repeat. Do 10 more reps.

Scale up: Do 25 reps with heavy weights.

Edit: Do 25 reps with lighter weights.

3. Inner/outer leg lift

Targets the glutes, outer and inner thighs

p: Stand with feet hip-width apart, arms extended at shoulder height, palms down.

b. Raise the left leg out to the side, squeezing the outer thigh and glutes, then return it to start. Continue: lift and lower.

Do 15 reps.

Al Without touching the floor, bring your left leg in front of your body, rotating your inner thigh to face forward. Press the 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.

Edit: To help with balance, place your hands on the back of the chair as leg lifts.

4. Back fly

Targets the upper back, shoulders

p: Stand with feet hip-width apart. The right leg should be about 3 feet behind the left. Hold heavy dumbbells with palms facing each other. Next, bend forward from the waist, extending the arms toward the ground in front of the left knee.

b. Slowly raise the arms straight from the sides to shoulder level, contracting the upper back muscles. Gradually lower the weight and repeat.

Do 15 reps.

Al Immediately lift a light set of weights and Do 10 more reps.

Scale up: Do 25 reps with heavy weights.

Edit: Do 25 reps with lighter weights.

Circuit C: Cor

1. Roll up

Targets deep (transverse) and “six-pack” (rectus) abdominals

p: Knees bent, arms extended by ears, and palms facing up.

b. Reach your arms straight and keep your head, neck, and shoulders off the ground while contracting your abs. Keep the spine rounded, moving as smoothly as possible.

Al After rolling all the way, pull the abs in tight and roll back one vertebra at a time.

Do 8 reps.

Scale up: Keep the legs straight.

Edit: Bring your hands up and down behind your thighs.

2. Side reach

Targets, deep (cross) abdomen

p: Lie on your right side with your legs crossed, then place your right arm on the ground and your left arm on top of your left leg.

b. Pulling the abs in, reach down to the left hand as if trying to touch the ankle, feeling the contraction as well.

Al Slowly lower all the way down to provide resistance,

Do 8 reps; Switch sides and repeat.

Scale up: Lift the feet slightly as they reach the ankles.

Edit: Stand with arms at the sides and slowly bend the left arm to the left, sliding down the left arm. Do 8 reps; Switch sides and repeat.

3. Boat pose

Targets deep (transverse) and “six-pack” (rectus) abdominals

p: Sit with knees together and feet hip-width apart. Taking a deep breath, place your hands under your thighs.

b. Exhale, lifting feet off the ground (knees bent) and pulling abs tight.

Al Bend over slightly, balancing on the tailbone, and arms wide open at the sides. Hold for 8 breaths, return to start, and repeat.

Do 3 reps.

Scale up: Straighten the legs to make a 45 degree angle.

Edit: Raise your arms straight out in front of you or bring your hands behind your thighs.

A 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 feel the best way you’ve spent them. Plus, they help burn fat, so the strength training you’re doing can show toned results.

Choose from one of three levels (beginner, intermediate, advanced) and choose 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? Carry out the same program on flat or hilly terrain (depending on which impact level you choose). Follow up 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 interval workouts for a treadmill session that won’t kill you.

• 0:00-5:00: Warm-up, 3.5 mph, 0% incline
• 5:00-7:00: Speedwalk, 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: Minutes 5:00-9:00 Repeat six more times, alternating between 2 minutes of walking and 2 minutes of walking or 2 minutes of incline walking.
• 33:00-38:00: Cool, 3.5 mph, 0% incline

Level 2

• 0:00-5:00: Warm-up, 3.5 mph, 0% incline
• 5:00-7:00: Speedwalk, 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 or incline walking with 15 minutes of running.
• 39:00-45:00: Cool, 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: Minutes 5:00-12:00 Repeat 5 more times, alternating with 5 minutes of jogging or walking on an incline.
• 47:00-52:00: Cool, 3.5 mph, 0% incline

Adapted from Hollywood Trainer Weight Loss Plan By Janet Jenkins with permission from GP Putnam’s Sons, a member of Penguin Group USA. Copyright 2007 by Janet Jenkins. (Exercise photos courtesy of Dort Theiss.)