21 Day Home Workout Challenge with Viv: Training by Viviana Morales Kolb in TrainHeroic

ButterflyFit with Viv

General Fitness, Women's Training, Other, Strength & Conditioning, Miscellaneous
Coach
Viviana Morales Kolb

This is a 21 day home workout challenge! This is a minimal to no equipment workout plan. I created this for those of us who do not have a gym membership or access to certain pieces of equipment. This is a workout that you can ramp up using weights or adjusting your speed or volume (number of reps). 

I promise that this challenge will give you a great workout and sweat session. Just put your all into them and you should feel amazing. 

Features
5 sessions per week
Must use TrainHeroic app to view and log training
Program Training
sample week banner image
phoneMockup
Sample Week
Week 1 of 3-week program
Sunday
Week 1 Day 1

A

Heroic Warm-up

B

Inchworm

3 x 10

C1

Push-Up

3 x 20

C2

Bench Dips

3 x 20

D1

Burpee

3 x 20

D2

Diamond Push-Up

3 x 15

E1

Walking Plank

3 x 20

E2

V-Ups

3 x 20

F

1-mile Run

1 x 1

Monday
Week 1 Day 2

A

Heroic Warm-up

For Completion

B

Light Jog

2 x 400

C1

Air Squat

4 x 20

C2

Step Back Lunge

4 x 20

D1

Lateral Lunge

3 x 20

D2

Squat Jump

3 x 20

E1

Glute Bridge

3 x 20

E2

Fire Hydrant

3 x 20

F

Plank

3 x 45

G

Mountain Climber

3 x 30

Tuesday
Week 1 Day 3

A

Heroic Warm-up

B

Jog

1 x 3

C1

Russian Twist

3 x 20

C2

Plank

3 x 30

C3

Side Plank

3 x 30

Wednesday
Week 1 Day 4

A

Heroic Warm-up

B1

T Push-Up

3 x 20

B2

Bench Dips

3 x 20

C1

Clapping Push-Up

3 x 10

C2

Feet Elevated Push-Up

3 x 10

D1

Walking Plank

3 x 20

D2

Shoulder Taps

3 x 20

E1

Sit-up

3 x 20

E2

Oblique Side Crunch

3 x 20

Thursday
Week 1 Day 5

A

Heroic Warm-up

B

Air Squat

1 x 50

C1

Walking Lunges

3 x 50

C2

Step-Ups

3 x 24

D1

Glute Bridge

3 x 25

D2

Single Leg Glute Bridge

3 x 20

E

Sprint

4 x 45

F

Wall Sit

4 x 1:00

G

Fire Hydrant

4 x 40

Friday
Week 1 Day 6

A

Active Recovery

Coach
coach-avatar Viviana Morales Kolb

21 Day Home Workout Challenge with Viv