21 Day Beginner Fitness Challenge

21 Day Beginner Fitness Challenge

Get fit - without hurting yourself! Full follow-along 21-day program, for beginners. If you're new to exercise we highly recommend this 21 day progressive series with our trainer Erika.

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21 Day Beginner Fitness Challenge
  • Total Body Foundational Strength

    Day 1, 3 & 5 of the 21 Day Fitness Challenge (for beginners). To get you ready for your 21 days of workouts Erika teaches the basics in this 30-minute total body strength workout. You will perform this for a total of 3 times in your first week as it lays the foundation to the workouts to come. To...

  • All Standing Beginner's Low Impact Cardio

    Day 2 of the 21 Day Fitness Challenge (for beginners). A beginner, all standing, low impact workout. Get the heart pumping with gentle moves that are easy on the joints. No equipment necessary.

  • Sweat & Stretch For Beginners

    Day 4 of the 21 Day Fitness Challenge (for beginners). A short and fun, beginner low impact cardio workout, finished off with an extended & relaxing stretch. The perfect workout for an active recovery day. No equipment necessary.

  • All Standing Cardio for Beginners

    Day 6 of the 21 Day Fitness Challenge (for beginners). A great beginner cardio workout designed to get your sweat on! Easy on the joints, no up and down exercises, and simple to follow. No equipment necessary.

  • Stretches & Mobility for Beginners

    Day 7 of the 21 Day Fitness Challenge (for beginners). Destress, relax and enjoy this simple stretch and mobility routine. Perfect for those with tight hips, glutes and lower backs. A yoga tie is needed for this workout (a bathrobe tie, towel, or old necktie from your closet will work too!)

  • Total Body Strength for Beginners

    Day 8 of the 21 Day Fitness Challenge (for beginners). A beginner full body strength workout! We have bumped up the intensity to build on our foundation from last week. All you need is a pair of light and moderate weights and a chair.

  • Abs Tabata

    Day 9 of the 21 Day Fitness Challenge (for beginners). A fun tabata-cardio workout focussing on your core. This workout is also osteoporosis-friendly, and no tools are required

  • Lower Body Strength for Beginners

    Day 10 of the 21 Day Fitness Challenge (for beginners). It's leg day! A beginner strength workout focusing on the lower body. For this workout a light pair of weights is required.

  • Light Low Impact Cardio + Stretch

    Day 11 of the 21 Day Fitness Challenge (for beginners). Start the workout getting the heart pumping with some low impact cardio moves and then finish off with an extended & relaxing stretch. This is the perfect workout for an active recovery day. No equipment necessary.

  • Upper Body Blast for Beginners

    Day 12 of the 21 Day Fitness Challenge (for beginners). A beginner strength training workout with a focus on your upper body. These functional exercises will help to increase your strength as well as improve your shoulder mobility. A chair & a pair of light & moderate weights are needed for this...

  • Chair Cardio

    Day 13 of the 21 Day Fitness Challenge (for beginners). A beginner low impact workout. Get your heart rate up and enjoy this fun workout using nothing but a chair.

  • Stretch & Unwind

    Day 14 of the 21 Day Fitness Challenge (for beginners). Enjoy a relaxing total body stretch to help you unwind from the week. A yoga tie is needed for this workout (a bathrobe tie, towel or tie from your closet will work too!

  • Total Body Strength & Core

    Day 15 of the 21 Day Fitness Challenge (for beginners). A workout targeting the whole body with an added focus on the core. In this workout, we increase the intensity building on the foundations of our earlier strength exercises. You will need a pair of light & moderate dumbells and a chair.

  • Easy on the Knees Cardio

    Day 16 of the 21 Day Fitness Challenge (for beginners). Enjoy a great sweat with this fun low impact cardio workout. This is a great workout that is as it says ‘easy on the knees!”. A chair is needed for this workout.

  • No Squat & No Lunges Leg Day

    Day 17 of the 21 Day Fitness Challenge (for beginners). Get ready for a great lower body burn - without a squat or lunge in sight. Low impact and focusing on the muscle groups that often get forgotten but are vital for everyday functionality. A booty band and chair are needed for this workout.

  • Hips & Hammies Stretches

    Day 18 of the 21 Day Fitness Challenge (for beginners). Slow it down with this stretch session focusing on the hips and hamstrings. For this workout a yoga tie is needed.

  • Strong Arms Beginner Workout

    Day 19 of the 21 Day Fitness Challenge (for beginners). This workout is all about the upper body and arms - and designed for the beginner in mind. You will need a pair of light and moderate weights for this workout.

  • Beginner Tabata

    Day 20 of the 21 Day Fitness Challenge (for beginners). A great low impact sweat-session that is easy to follow! No equipment required.

  • Unwind on the Mat

    Day 21 of the 21 Day Fitness Challenge (for beginners). Enjoy this full body stretch. A great way to start or end the day, or as a recovery workout, or after-workout stretch! Turn the lights down and light some candles and enjoy this relaxing stretch and unwind. No equipment necessary.