21 Day Guide To Your Summer Body 💪 by Lex Adams - Musely
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21 Day Guide To Your Summer Body 💪

posted in Health & Fitness
04/01/2015
  • For Five days per week, you'll be training hard for 60 minutes per session. You'll cycle through a day of circuit training, a day of conditioning, and a day of rest. Then you'll lift, hit conditioning the next day, lift again, and rest again so you can repeat the process for 21 days.
    For Five days per week, you'll be training hard for 60 minutes per session. You'll cycle through a day of circuit training, a day of conditioning, and a day of rest. Then you'll lift, hit conditioning the next day, lift again, and rest again so you can repeat the process for 21 days.
  • Day 1: LIFT

Ready? Set. GO! 🚦

**click the image to zoom in on today's plan
    Day 1: LIFT

    Ready? Set. GO! 🚦

    **click the image to zoom in on today's plan
  • Day 2: CARDIO 

Get your run on! These HIIT sprints will challenge your body in every aspect. Don't go easy on yourself. Run with purpose.

Note: The intensity of your run is based on a scale of 10. 1 being a sloth like walk, 10 being an all out sprint

**click the image to zoom in on today's plan
    Day 2: CARDIO

    Get your run on! These HIIT sprints will challenge your body in every aspect. Don't go easy on yourself. Run with purpose.

    Note: The intensity of your run is based on a scale of 10. 1 being a sloth like walk, 10 being an all out sprint

    **click the image to zoom in on today's plan
  • Day 3: REST

    Today is a rest day. Enjoy some time with your friends and family. Balance is an integral part of the fit life.

  • Day 4: LIFT

Perform today's strength circuit with intensity and pride. To achieve the results you want, you must fight hard for them.

**click the image to zoom in on today's plan
    Day 4: LIFT

    Perform today's strength circuit with intensity and pride. To achieve the results you want, you must fight hard for them.

    **click the image to zoom in on today's plan
  • Day 5: CARDIO

Get your run on! These HIIT sprints will challenge your body in every aspect. Don't go easy on yourself. Run with purpose.

**click the image to zoom in on today's plan
    Day 5: CARDIO

    Get your run on! These HIIT sprints will challenge your body in every aspect. Don't go easy on yourself. Run with purpose.

    **click the image to zoom in on today's plan
  • Day 6: LIFT

Perform today's strength circuit with intensity and pride. To achieve the results you want, you must fight hard for them.

**click the image to zoom in on today's plan
    Day 6: LIFT

    Perform today's strength circuit with intensity and pride. To achieve the results you want, you must fight hard for them.

    **click the image to zoom in on today's plan
  • Day 7: REST

    Today is a rest day. Enjoy some time with your friends and family. Relax, recuperate, and prepare for next week's workouts.

  • Day 8: LIFT

Really push yourself today. Push past the limits your body tells you you can't exceed! The result is worth it.
    Day 8: LIFT

    Really push yourself today. Push past the limits your body tells you you can't exceed! The result is worth it.
  • Day 9: CARDIO

Week two comes with a couple of changes. The interval sprints are timed a little differently this time around; that means you might feel a little more winded than you did last week. Fight through the pain and fatigue. You're getting it done.
    Day 9: CARDIO

    Week two comes with a couple of changes. The interval sprints are timed a little differently this time around; that means you might feel a little more winded than you did last week. Fight through the pain and fatigue. You're getting it done.
  • Day 10: REST

    Living a balanced life is more important that a rock hard physique. So get out and have fun with friends and family!

  • Day 11: LIFT
    Day 11: LIFT
  • Day 12: CARDIO

If those sprints are killing you today, remember why you're doing them in the first place. You came on this journey for a reason, now don't let it go.
    Day 12: CARDIO

    If those sprints are killing you today, remember why you're doing them in the first place. You came on this journey for a reason, now don't let it go.
  • Day 13: LIFT

You get an entire day of rest tomorrow—earn it. You might hurt during the workout, but you'll feel great when you're done. Today, we're earning our clutch stripes.
    Day 13: LIFT

    You get an entire day of rest tomorrow—earn it. You might hurt during the workout, but you'll feel great when you're done. Today, we're earning our clutch stripes.
  • Day 14: REST

    Give your muscles a break and a chance to grow! You should feel fitter, lighter, and stronger than you did a week ago. Keep going! Your body will react and adapt to everything you throw at it. So repeat the Strength Circuit another time, or cut your rest time. Whatever you need to do to keep that intensity high, do it. That's what I call clutch.

  • Day 15: LIFT

It's week three! If you've made it this far, well done. Not too many people can say that they've worked as hard, eaten as clean, or taken care of themselves like you have. You only have a few more max-effort days left. Make them count.
    Day 15: LIFT

    It's week three! If you've made it this far, well done. Not too many people can say that they've worked as hard, eaten as clean, or taken care of themselves like you have. You only have a few more max-effort days left. Make them count.
  • Day 16: CARDIO

We're not slowing down this week, we're speeding up. The HIIT circuit is faster, longer, and more intense. But you're ready for it. I know you are.
    Day 16: CARDIO

    We're not slowing down this week, we're speeding up. The HIIT circuit is faster, longer, and more intense. But you're ready for it. I know you are.
  • Day 17: REST

    Rest is just as important as the work you do. If you don't give your body adequate recovery time, you won't see the results you want. Sure there's light at the end of this three-week tunnel, but that doesn't mean concentrating on your health stops. The good habits you've created don't need to stop once the trainer is over. You only get one body, so treat it right.

  • Day 18: LIFT

We're getting down to the wire. If you haven't added another revolution through the circuit, you need to. Your body will do what your mind commands. Be strong.
    Day 18: LIFT

    We're getting down to the wire. If you haven't added another revolution through the circuit, you need to. Your body will do what your mind commands. Be strong.
  • Day 19: CARDIO

Think back to where you were three weeks ago. Today, you're fitter, stronger, and healthier. You're also more capable of doing extreme work. Let's go!
    Day 19: CARDIO

    Think back to where you were three weeks ago. Today, you're fitter, stronger, and healthier. You're also more capable of doing extreme work. Let's go!
  • Day 20: LIFT

It's the last day of the program. The last day should be the hardest day. It's time to prove to yourself that these last three weeks have been worthwhile. It's time to test your fitness. Go hard!
    Day 20: LIFT

    It's the last day of the program. The last day should be the hardest day. It's time to prove to yourself that these last three weeks have been worthwhile. It's time to test your fitness. Go hard!
  • Day 21: REST

    Congratulations! You've reached the end of the 21 day guide. You she be fitter, faster, stronger, and most importantly healthier. But your fitness journey doesn't end here. Keep striving to make your body stronger!

  • Tips to keep you motivated and concentrated:

    1- Take weekly progress pics. You'll be shocked at the progress you're making!

    2- DO NOT STEP ON A SCALE. Muscle weighs more than fat, so expect your weight to go up after you gain muscle.

    3- Find a friend to do the 21 day challenge with you! It'll keep you accountable and on track.

    4- Tell a friend/boyfriend/spouse/relative etc. what you're starting to do. This is also a way to keep you accountable and motivated.

  • If you are unsure about any of the exercises listed comment below and I will be sure to explain or attack an image to show you exactly how to perform it! Feel free to ask any other questions you have 😊 And say fit 💪

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