21-Day Bodyweight Program
Embrace MVMNT
Strength & Conditioning, Functional Fitness21 days of building strength and stamina using just your bodyweight. This workout can be done at home, outside or in your gym. We're looking to use simple body movements, holds, and fast reps to lean you out. You will feel the cardio we use to burn those calories all while taxing your muscles to build strength. Need a bigger challenge? Up your reps or grab a weight. You can always come back to this 21 day challenge with a new goal, a new weight, and push yourself further each time.
Metcon
A
4 Rounds of :30 work/ :30 rest of: Jump Lunge Bicycle abs Superman V-up Jump Good Morning Record your total reps across all 4 rounds combined.
Metcon
A
10 Rounds for Time of: 3 Push up 6 Air squat 9 Sit up 50 High knees
Metcon
A
2 minutes of each of the following, for reps: Side to Side jump DB Thrusters Shoulder taps Wall sit (each second counts as 1 rep) Big Mountain climber Fwd to back lunge
Metcon
A
2 Rounds of :45on/:15off of: Cossack squat Flutter Kick Tuck Jumps/Jog In Place Bicycle abs Inverted Pike push up Record total reps.
Warmup
A
1 minute of each: Big Mountain climber Air Squat jumping jack push up jog in place
Strength
B
3 x10 Sit up 3 x 10 V up reach 2 x :30sec Plank 2 x: 20sec Plank side to side 2 x :30sec Superman hold 2 x :20sec Superman 2x :30sec Glute bridge hold 2 x 20s Glute bridge
Metcon
A
60 sec each for 3 Rounds: 10 Oblique crunch AMRAP Air squat :30 rest 10 Oblique crunch AMRAP squat side tap :30 rest 10 Oblique crunch AMRAP weighted glute bridge :30 rest Record your total reps across all AMRAPs and all rounds combined.
Metcon
A
4 Rounds for time of: 20 Squats 20 Shuffle touch 20 Inverted Pike push up 20 Burpee
Andrea Ager
I’m a life-long competitive athlete and founder of Embrace MVMNT, a faith and fitness community for women. As a former CrossFit competitor, I know the value of goal setting and tailored programming in achieving success. I am also a mother and know the unique challenges pregnancy and postpartum bring to the fitness journey. I hope you will be encouraged and push yourself in my programs!
Peter Montalvo
Bodybuilding competitor and CrossFit trainer at FaithRxd
It's time to put the work in and get on the road to your fitness goals. No excuses, you can do this! Know that we are here for you on your fitness path. You can find us on IG @embracemvmnt to join the community.
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