21 Day Challenge 30 Minutes
VT Moms Physical Therapy and Performance
General FitnessFor women who already have some workout experience but need accountability, structure, and motivation to stay consistent.
If you know what to do but struggle to actually stick with it, this challenge is designed to help you rebuild momentum and push yourself in a realistic, sustainable way.
The 30-Minute Intermediate Challenge combines efficient, effective workouts with accountability to help you feel stronger, more energized, and more confident heading into summer.
Workouts use mostly bodyweight exercises with some light weights, and modifications are available so you can adjust intensity based on your fitness level.
This is for you if:
You’ve fallen out of a routine and want to get back on track You want more challenge than a beginner program You need accountability to stay consistent You want efficient workouts without spending hours exercising You’re looking to build strength, endurance, and confidence
Unlike random workout plans or all-or-nothing programs, this challenge gives you structure, support, and achievable workouts that fit into real life — while still challenging you enough to see and feel progress.
Conditioning
A
21 Day Challenge Warm Up 1
10 air squats 10 bodyweight good mornings 10 alternating toe swipes 10 forward, 10 reverse arm circles 10 alternating squat to lateral lunge 10 low impact high knees 10 low impact butt kicks
B1
Heel elevated goblet squat
3 x 10
B2
DB Bicep Curls
3 x 10
C1
Oblique crunch and leg lift
3 x 10
C2
Hamstring bridge- chair
3 x 10
D1
Lizard lunge w/rotation
3 x 10
D2
Tripod DB Row
3 x 10
E1
deadbug
3 x 20
E2
DB Skull Crusher
3 x 10
F
Cat cow
1 x 10
Conditioning
A
21 Day Challenge Warm Up 1
10 air squats 10 bodyweight good mornings 10 alternating toe swipes 10 forward, 10 reverse arm circles 10 alternating squat to lateral lunge 10 low impact high knees 10 low impact butt kicks
B1
DB Reverse Lunge
3 x 10
B2
Tall kneeling press
3 x 10
C1
Incline push up
3 x 10
C2
Kang squat
3 x 8
D1
Tip toe glute bridge
3 x 10
D2
Bent Over DB Row
3 x 10
E1
reverse crunch
3 x 10
E2
Outside Leg Raise
3 x 10
F
supine rotation
1 x 10
Conditioning
A
21 Day Challenge Warm Up 1
10 air squats 10 bodyweight good mornings 10 alternating toe swipes 10 forward, 10 reverse arm circles 10 alternating squat to lateral lunge 10 low impact high knees 10 low impact butt kicks
B1
Split squat - bodyweight
3 x 10
B2
Lateral tip toe walk
3 x 10
C1
DB RDL
3 x 10
C2
DB Floor Press
3 x 10
D1
Modified squat thrust
3 x 10
D2
DB Reverse Fly
3 x 10
E1
Side plank knees
3 x 0:30
E2
adductor block crunch
3 x 0:30
F
Pigeon Stretch
1 x 1:00
Tamara Sullivan
VT Moms PT licensed personal trainer who specializes in working with moms with different ability levels (and knows a thing or two about leaking and prolapse).
This is about finally working out consistently. No more all-or-nothing cycles. Just structured, effective workouts that challenge you enough to see real progress — and accountability to keep you going. In 21 days, you won’t just feel stronger — you’ll fe
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