21 Day Fitness Challenge: Core & Arms

by Amy Anne

Disclosure: some of the links below are affiliate links. If you purchase a linked item, I will make a commission, at no extra charge to you.  Updated February, 2021

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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    1 comment

    6 Day Workout Plan: Quick Morning Workouts – Always Amy Anne February 23, 2021 - 2:43 am

    […] you’re done with this challenge, hit up my 21 Day Fitness Challenge and see how good you feel after a whole month of taking care of […]

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