fbpx

System 21, 21 Day Challenge

Welcome to our fully-loaded 21-day challenge! Stronger, faster, fitter and leaner. You’re about to embark on a rapid-fire journey that you wish you had started sooner. In three weeks time, you’ll be telling us you need more.

Intro Video

Week 1 Day 1 (Stronger)

Daily steps: 7000 minimum

Daily calories: Ladies, 1300 & Gents, 1800

Water intake: 2000ml minimum

 

Warm-up (complete 3 times)

3 Hand walkouts

6 Push-ups

3 Cobra hold

 

Main workout (5 Sets of 5 reps each exercise)

Note: Ensure the weights are challenging but achievable

1) Floor chest press

2) Standing shoulder press

3) Self-supported row

4) Shoulder shrugs (4 sets of 8 reps)

 

Circuit (4 rounds of the following)

8 Sit-ups

8 Bicep curl

8 Upright row

8 Reverse fly

50 High knees

Week 1 Day 2 (Stronger)

Daily steps: 7000 minimum

Daily calories: Ladies, 1300 & Gents, 1800

Water intake: 2000ml minimum

 

Warm-up (complete 3 times)

6 Squats

10 Alt lunges

6 Good mornings

 

Main workout (5 Sets of 5 reps each exercise)

Note: Ensure the weights are challenging but achievable

1) Goblet squat

2) Dumbbell deadlift

3) Single leg lunges

4) Glute bridge

 

Circuit (4 rounds of the following)

8 Alt side lunges

8 Tiptoe calf raise

8 Leg raise

8 Squat pulses

20 Mountain climbers

Week 1 Day 3 (Stronger)

Daily steps: 7000 minimum

Daily calories: Ladies, 1300 & Gents, 1800

Water intake: 2000ml minimum

 

Warm-up (complete 3 times)

3 Hand walkouts

6 Push-ups

3 Cobra hold

 

Main workout (5 Sets of 5 reps each exercise)

Note: Ensure the weights are challenging but achievable

1) Floor chest press

2) Standing shoulder press

3) Self-supported row

4) Shoulder shrugs (4 sets of 8 reps)

 

Circuit (4 rounds of the following)

8 Sit-ups

8 Bicep curl

8 Upright row

8 Reverse fly

50 High knees

Week 1 Day 4 (Stronger)

Daily steps: 7000 minimum

Daily calories: Ladies, 1300 & Gents, 1800

Water intake: 2000ml minimum

 

Warm-up (complete 3 times)

6 Squats

10 Alt lunges

6 Good mornings

 

Main workout (5 Sets of 5 reps each exercise)

Note: Ensure the weights are challenging but achievable

1) Goblet squat

2) Dumbbell deadlift

3) Single leg lunges

4) Glute bridge

 

Circuit (4 rounds of the following)

8 Alt side lunges

8 Tiptoe calf raise

8 Leg raise

8 Squat pulses

20 Mountain climbers

Week 2 Day 1 (Fitter)

Daily steps: 10000 minimum

Daily calories: Ladies, 1300 & Gents, 1800

Water intake: 2500ml minimum

 

Warm-up (complete 3 times)

5 Hand walkouts

10 Push-ups

5 Cobra hold

 

Main workout (4 Sets of 8 reps each exercise)

Note: Ensure the weights are challenging but achievable

1) Floor chest press

2) Standing shoulder press

3) Self-supported row

4) Shoulder shrugs

 

Circuit (4 rounds of the following)

10 Sit-ups

10 Bicep curl

10 Upright row

10 Reverse fly

100 High knees

Week 2 Day 2 (Fitter)

Daily steps: 10000 minimum

Daily calories: Ladies, 1300 & Gents, 1800

Water intake: 2500ml minimum

 

Warm-up (complete 3 times)

10 Squats

12 Alt lunges

10 Good mornings

 

Main workout (4 Sets of 8 reps each exercise)

Note: Ensure the weights are challenging but achievable

1) Goblet squat

2) Dumbbell deadlift

3) Single leg lunges

4) Glute bridge

 

Circuit (4 rounds of the following)

10 Alt side lunges

10 Tiptoe calf raise

10 Leg raise

10 Squat pulses

30 Mountain climbers

Week 2 Day 3 (Fitter)

Daily steps: 10000 minimum

Daily calories: Ladies, 1300 & Gents, 1800

Water intake: 2500ml minimum

 

Warm-up (complete 3 times)

5 Hand walkouts

10 Push-ups

5 Cobra hold

 

Main workout (4 Sets of 8 reps each exercise)

Note: Ensure the weights are challenging but achievable

1) Floor chest press

2) Standing shoulder press

3) Self-supported row

4) Shoulder shrugs

 

Circuit (4 rounds of the following)

10 Sit-ups

10 Bicep curl

10 Upright row

10 Reverse fly

100 High knees

Week 2 Day 4 (Fitter)

Daily steps: 10000 minimum

Daily calories: Ladies, 1300 & Gents, 1800

Water intake: 2500ml minimum

 

Warm-up (complete 3 times)

10 Squats

12 Alt lunges

10 Good mornings

 

Main workout (4 Sets of 8 reps each exercise)

Note: Ensure the weights are challenging but achievable

1) Goblet squat

2) Dumbbell deadlift

3) Single leg lunges

4) Glute bridge

 

Circuit (4 rounds of the following)

10 Alt side lunges

10 Tiptoe calf raise

10 Leg raise

10 Squat pulses

30 Mountain climbers

Week 3 Day 1 (Faster)

Daily steps: 12000 minimum

Daily calories: Ladies, 1300 & Gents, 1800

Water intake: 3000ml minimum

 

Warm-up (complete 3 times)

10 Hand walkouts

10 Push-ups

10 Squats

 

Main workout (3 sets of 15 reps of both exercises performed back to back)

Note: Ensure the weights are challenging but achievable

1) A: Floor press B: Goblet squats

2) A: Standing shoulder press B: Dumbbell deadlift

 

Circuit (4 rounds of the following)

20 Sit-ups

20 Bicep curl

20 Upright rows

20 Reverse fly

100 High knees

Week 3 Day 2 (Faster)

Daily steps: 12000 minimum

Daily calories: Ladies, 1300 & Gents, 1800

Water intake: 3000ml minimum

 

Warm-up (complete 3 times)

10 Squats

10 Good mornings

5 Cobra hold

 

Main workout (3 sets of 15 reps of both exercises performed back to back)

Note: Ensure the weights are challenging but achievable

1) A: Single supported row B: Alt lunges

2) A: Shoulder shrugs B: Glute bridge

 

Circuit (4 rounds of the following)

20 Alt side lunges

20 Tiptoe calf raise

20 Leg raise

20 Squat pulses

50 Mountain climbers

Week 3 Day 3 (Faster)

Daily steps: 12000 minimum

Daily calories: Ladies, 1300 & Gents, 1800

Water intake: 3000ml minimum

 

Warm-up (complete 3 times)

10 Hand walkouts

10 Push-ups

10 Squats

 

Main workout (3 sets of 15 reps of both exercises performed back to back)

Note: Ensure the weights are challenging but achievable

1) A: Floor press B: Goblet squats

2) A: Standing shoulder press B: Dumbbell deadlift

 

Circuit (4 rounds of the following)

20 Sit-ups

20 Bicep curl

20 Upright rows

20 Reverse fly

100 High knees

Week 3 Day 4 (Faster)

Daily steps: 12000 minimum

Daily calories: Ladies, 1300 & Gents, 1800

Water intake: 3000ml minimum

 

Warm-up (complete 3 times)

10 Squats

10 Good mornings

5 Cobra hold

 

Main workout (3 sets of 15 reps of both exercises performed back to back)

Note: Ensure the weights are challenging but achievable

1) A: Single supported row B: Alt lunges

2) A: Shoulder shrugs B: Glute bridge

 

Circuit (4 rounds of the following)

20 Alt side lunges

20 Tiptoe calf raise

20 Leg raise

20 Squat pulses

50 Mountain climbers

Return to the members area

System 21 has been created to increase your performance both physically and mentally, get you in to shape and be the best possible version of you!

Start your transformation today!

Members Area Login

Thank you for the message we will be in touch ASAP

Click System21 below to be taken to our programmes