21 Day Home Workout Challenge with Viv

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.

$20
Get 21 Day Home Workout Challenge with Viv
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Minimal to No Equipment Needed
You can do this challenge with minimal to no equipment! You can get a great workout and get back in shape from the comfort of your home or garage or neighborhood!
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No gym anxiety!
Working out from home first, can help develop your confidence and minimize the anxiety of starting off in a gym environment. Build confidence with my home workout challenge and then we can progress to a higher intensity in the future!
Features
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
As your coach I will push you! I will keep you accountable. You just need the Train Heroic app!
Equipment
Recommended
Foam Roller // Plyo Box // Sturdy Bench
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Sample Week
Week 1 of 3-week program
Sunday
Week 1 Day 1

Prep

A

Warm-Up Circuit

SMR= Foam Rolling: calves, adductors (inner thigh), piriformis (located in the buttock region), hamstrings, lats, pectorals 30-sec holds Find 2 tender spots per muscle Dynamic stretching: lunge w/ rotation, prisoner squat, push-up w/ rotation, lunge w/ reach 10-15 reps each Perform as a circuit

B

Heroic Warm-up

C

Inchworm

3 x 10

D1

Push-Up

3 x 20

D2

Bench Dips

3 x 20

E1

Burpee

3 x 20

E2

Diamond Push-Up

3 x 15

F1

Walking Plank

3 x 20

F2

V-Ups

3 x 20

G

1-mile Run

1 x 1

Monday
Week 1 Day 2

Prep

A

Warm-Up Circuit

SMR= Foam Rolling: calves, adductors (inner thigh), piriformis (located in the buttock region), hamstrings, lats, pectorals 30-sec holds Find 2 tender spots per muscle Dynamic stretching: lunge w/ rotation, prisoner squat, push-up w/ rotation, lunge w/ reach 10-15 reps each Perform as a circuit

B

Heroic Warm-up

For Completion

C

Light Jog

2 x 400

D1

Air Squat

4 x 20

D2

Step Back Lunge

4 x 20

E1

Lateral Lunge

3 x 20

E2

Squat Jump

3 x 20

F1

Glute Bridge

3 x 20

F2

Fire Hydrant

3 x 20

G

Plank

3 x 45

H

Mountain Climber

3 x 30

Tuesday
Week 1 Day 3

Prep

A

Warm-Up Circuit

SMR= Foam Rolling: calves, adductors (inner thigh), piriformis (located in the buttock region), hamstrings, lats, pectorals 30-sec holds Find 2 tender spots per muscle Dynamic stretching: lunge w/ rotation, prisoner squat, push-up w/ rotation, lunge w/ reach 10-15 reps each Perform as a circuit

B

Heroic Warm-up

C

Jog

1 x 3

D1

Russian Twist

3 x 20

D2

Plank

3 x 30

D3

Side Plank

3 x 30

Wednesday
Week 1 Day 4

Prep

A

Warm-Up Circuit

SMR= Foam Rolling: calves, adductors (inner thigh), piriformis (located in the buttock region), hamstrings, lats, pectorals 30-sec holds Find 2 tender spots per muscle Dynamic stretching: lunge w/ rotation, prisoner squat, push-up w/ rotation, lunge w/ reach 10-15 reps each Perform as a circuit

B

Heroic Warm-up

C1

T Push-Up

3 x 20

C2

Bench Dips

3 x 20

D1

Clapping Push-Up

3 x 10

D2

Feet Elevated Push-Up

3 x 10

E1

Walking Plank

3 x 20

E2

Shoulder Taps

3 x 20

F1

Sit-up

3 x 20

F2

Oblique Side Crunch

3 x 20

Thursday
Week 1 Day 5

Prep

A

Warm-Up Circuit

SMR= Foam Rolling: calves, adductors (inner thigh), piriformis (located in the buttock region), hamstrings, lats, pectorals 30-sec holds Find 2 tender spots per muscle Dynamic stretching: lunge w/ rotation, prisoner squat, push-up w/ rotation, lunge w/ reach 10-15 reps each Perform as a circuit

B

Heroic Warm-up

C

Air Squat

1 x 50

D1

Walking Lunges

3 x 50

D2

Step-Ups

3 x 24

E1

Glute Bridge

3 x 25

E2

Single Leg Glute Bridge

3 x 20

F

Sprint

4 x 45

G

Wall Sit

4 x 1:00

H

Fire Hydrant

4 x 40

Friday
Week 1 Day 6

A

Active Recovery

Coach
More from ButterflyFit with Viv
coach-avatar Viviana Morales Kolb

I'm dedicated to serving you, making you stronger and harder to kill. Follow me on this fitness journey and let's get some therapy sessions in and transform you to that badass butterfly you always wanted to be. NETA Certified Personal Trainer; NASM Corrective Exercise Specialist; FITOPS Certified Veteran Fitness Operator; Mom X 3; US ARMY VETERAN

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Workout at home with ME!

We can still get FIT & HEALTHY from HOME! Learning how to workout from home is such a gift! With everything that the world has been going through we now know the the gym isn't always guaranteed. Plus if you miss your chance to go to the gym, you can still

Get 21 Day Home Workout Challenge with Viv
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FAQs
Who is this program for?
For beginner to intermediate athletes. This program will challenge you from a home environment.
What if I miss a day?
If you miss a day, make it up later!!! You have a recovery day for every training week. If you miss a day, just count that as your recovery/rest day and train for the rest of the week! Pick up where you left off.

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21 Day Home Workout Challenge with Viv
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