21 Day Fitness Challenge: Core & Arms

by Amy Anne

Here is my 21 day plan to get strong. I have pulled information from all over to make this plan for myself, so do what you can and are able to do. Don’t ever push yourself beyond your limits. This plan is intended to get you back on your feet to get you at a great starting point for your next adventure! These weeks all have a floating rest day – use it if you get too busy or get too tired in the week or use it to rest in between workout weeks. 

This workout is my second step plan after my 6 day workout plan to wake up my muscles to where I felt confident that I would be able to stick to my 3 week challenge! The arm workouts require some type of resistance whether you have dumbbells, kettlebells, or bands. I still have yet to replace my at-home equipment since my move, but luckily I buy dish soap and vinegar in bulk and the bottles have handles so I used those that happened to be the same weight. 

Plan Outline

Abs

  • Reverse Crunches
  • V-Ups
  • Side Planks
  • Bicycle Crunches

Challenge

  • Squats
  • Pushups
  • Planks
  • Crunches

 

Arms

  • Bicep Curls
  • Upright Row
  • Overhead Shoulder Press
  • Bent-Over Reverse Fly

Week 1:

Day 1

ABS: 10 Reps x3

Challenge:

50 Squats
5 Pushups
20 Sec Plank
25 Crunches

ARMS: 8 Reps Per Side x3

Day 2

ABS: 10 Reps x3

Challenge: 

55 Squats
5 Pushups
20 Sec Plank
30 Crunches

ARMS: Rest

 

Day 3

ABS: 10 Reps x3

Challenge:

6 Pushups
30 Sec Plank
35 Crunches


ARMS: 8 Reps Per Side x3

Day 4

ABS: Rest

Challenge: 

60 Squats
6 Pushups
30 Sec Plank

 

ARMS: 8 Reps Per Side x3

 

Day 5

ABS: 10 Reps x3

Challenge: 

65 Squats
7 Pushups
40 Sec Plank
40 Crunches

ARMS: 10 Reps Per Side x3

 

Day 6

ABS: 10 Reps x3

Challenge: 

70 Squats
7 Pushups
45 Crunches

 
 
ARMS: 10 Reps Per Side x3

 

Week 2:

Day 8

ABS: 12 Reps x3

Challenge: 

75 Squats
9 Pushups
45 Sec Plank
50 Crunches

ARMS: Rest

 

Day 9

ABS: 12 Reps x3

Challenge: 

80 Squats
10 Pushups
50 Sec Plank
55 Crunches

ARMS: 10 Reps Per Side x3

 

Day 10

ABS: 12 Reps x3

Challenge: 

85 Squats
11 Pushups
60 Crunches

 
ARMS: 10 Reps Per Side x3

 

Day 11

ABS: Rest

Challenge: 

90 Squats
12 Pushups
55 Sec Plank
65 Crunches

ARMS: 12 Reps Per Side x3

 

Day 12

ABS: 12 Reps x3

Challenge: 

13 Pushups
60 Sec Plank

 
 
ARMS: Rest

 

Day 13

ABS: 12 Reps x3

Challenge: 

70 Squats
14 Pushups
65 Sec Plank
70 Crunches

ARMS: 12 Reps Per Side x3

 

Week 3:

Day 15

ABS: 15 Reps x3

Challenge: 

75 Squats
70 Sec Plank
75 Crunches

ARMS: 14 Reps Per Side x3

 

Day 16

ABS: 15 Reps x3

Challenge: 

15 Pushups
75 Sec Plank

ARMS: 14 Reps Per Side x3

 

Day 17

ABS: Rest

Challenge: 

80 Squats
16 Pushups
80 Crunches

ARMS: 14 Reps Per Side x3

 

Day 18

ABS: 20 Reps x3

Challenge: 

90 Squats
80 Sec Plank

 
ARMS: 15 Reps Per Side x3

 

Day 19

ABS: 20 Reps x3

Challenge: 

17 Pushups
85 Sec Plank
85 Crunches

ARMS: 15 Reps Per Side x3

 

Day 20

ABS: 20 Reps x3

Challenge: 

100 Squats
90 Sec Plank
90 Crunches

ARMS: 15 Reps Per Side x3

 

Is this a good type of workout for you to be able to follow? 

What kinds of other challenges have you participated in? 

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