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21-day plan perfect to get some good habits going.

21-days can mean good habits!

Are you looking to change up your workout plan? Confused about how you should be eating? Have you already tried all the diets and still seem to not get any results?

Try this plan for 21 days. It’s not a quick fix, diet, or workout program promising to work. It’s simply a way to start eating foods that you should be eating and suggested workouts I have found to work well for many.

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Approaching your fat loss and strength goals in this way may be less extreme or exciting, but it is much more sustainable. To make it even easier, try adding in just one new healthy food and workout at a time until you have mastered them, and then add another.

The eating plan

For 21 days, you do not have to count calories, macros, or restrict yourself. Simply try and eat from this list 90 percent of the time. That’s it. Get creative with your meals and only eat the foods on the list you enjoy. Basically, three weeks is all about creating habits to improve the quality of your food intake. 

The workout

We can’t have a fitness plan without some workouts. Perform each of these workouts once per week.

Full-Body Strength Training Workout
  • 1A Farmer’s Carry: 3 X 40 Meters
  • 1B 1/2 Turkish Get-Up: 3 X 3 Ea Side
  • 2A 1-Arm Kettlebell Military Press: 3 X 8 Each
  • 2B Goblet Squat: 3 X 8
  • 2C TRX Inverted Row: 3 X 8
  • 2D Front Plank Reach: 3 X 8 Each
Kettlebell Complex (With one kettlebell)
  • 10 Two Hand Swings
  • 8 Goblet Squats
  • 6 One-Arm Cleans Each Arm
  • 4 One-Arm Military Press Each Arm
  • 10 Two-Hand Swings
  • 2 Minute Rest and Repeat
  • Beginner: 2 Rounds
  • Intermediate: 4 Rounds
  • Advanced: 6 Rounds
Cardio Circuit (Bike/Row/Ski/Run)
  • 1-Mile Airdyne Bike
  • 500 Meter Row
  • 500 Meter Ski Erg (can row instead)
  • Run 1/2 Mile
  • Beginner: 1 Round
  • Intermediate: 2 Rounds
  • Advanced: 3 Rounds
Bodyweight Met-Con That Can Be Done Anywhere
  • 30 Air Squats
  • 20 Mountain Climbers Ea. Side
  • 30 Jumping Jacks
  • 20 Push-Ups
  • 30 Lunges (15 Per Side)
  • 20 Plank Taps
  • 30 Air Squats
  • 20 Burpees

Repeat for 3 total rounds. Rest 1-2 minutes between rounds.

  • 8 Single Leg Deadlifts Ea. Leg
  • 8 Push-Ups
  • 2 Minute Rest and Repeat
  • Beginner: 2 Rounds
  • Intermediate: 4 Rounds
  • Advanced: 6 Rounds

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Justin Grinnell, BS, CSCS is the owner of State of Fitness in East Lansing. He is also a certified nutrition coach. Reach him at 517.708.8828.

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