21 day at home workout guide

8/10/2019 21 Day at Home Workout Guide

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2 FLAB 2 FAB TRANSFORMATION

CHALLENGE AT HOME WORKOUT SUPPLEMENT

The information in Elite BodyWorks 21 Day Transformation Guide is for entertainment purposes only. It is not medical advice and is not intended

to replace the advice or attention of health-care professionals. Consult your physician before beginning or making changes in your diet or exercise program, for diagnosis and treatment of illness and injuries, and for advice regarding medications.

Before beginning this program you should consult your physician or healthcare professional to determine if this

program is appropriate for your particular age and physical condition. If you experience any lightheadedness,

dizziness, or shortness of breath while exercising, stop the movement and consult a physician. There are a few people

who should not try this program: Children and teenagers; pregnant women; individuals with certain types of heart,

liver, or kidney disease; and those suffering from certain types of arthritis. This should not be taken as an all-inclusive

list. Some people should follow the course only with their physician’s specific guidance. Play it safe and consult a

healthcare professional.

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Stephanie Pool

My Elite BodyWorks Workout

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Bodyweight Challenge #1

Perform 12 reps of each exercise in a circuit, resting 60 seconds

between circuits.

Perform 3 full circuits.

Perform each exercise in the workout, one after another, and

then rest. This is one circuit.

Burpee

C a r d i o

1 - Start in the top of a push up position.

2 - Jump your feet in, bringing your knees to your chest while

keeping your hands on the floor.

3 - Come to an upright position and jump into the air, raising your

arms overhead.

4,5 - Return to the mid position and then jump your feet back out

to a straight position.

Push Up to T

C h e s t

1 - Support your body on your toes and hands with your elbows

bent and your chest nearly touching the floor.

2 - Push up to a straight arm position, then raise one hand to the

ceiling while rotating your body to the same side and look up at

your hand.

• Lower your body back to the start position and repeat.

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Cobra

P i l a t e s

1 - Lie face down with your legs straight, and the tops of your feet

on the mat, your hands directly below your shoulders and your

elbows pointing back.

2 - Push up to a near straight arm position, pulling your shoulders

back, keeping your legs on the mat.• Look straight forward.

Alt Split Squat Jump

L e g s

• Stand upright with your feet split front to back with your arms at

your sides.

1 - Bend at the hips and knees, leaning your torso slightly forward

with your weight on the front leg.

2 - Push off the front foot and jump up off the floor, reaching your hands overhead and switching your feet in midair.

3 - Land in a split squat with the other foot in front and repeat

quickly.

Bench Dip

T r i c e p s

1 - Place your palms on a bench behind you and your heels on a

bench in front with your legs and arms straight.

2 - Lower your body toward the floor, bending at the elbows.

3 - Push up through your palms to return to the straight arm

position.

Alternating Bridge

L o w e r B a c k

• Support your body on your toes and your hands with your arms

straight.

1 - Raise one arm and the opposite leg straight up off the floor.

• Try to maintain your body in a straight line and keep your back

neutral/flat.2 - Hold, then lower back to the floor and repeat with the other

arm and opposite leg.

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Jack Knife

A b s

1 - Lie on your back with your legs straight and hands to the sides

of your head.

2 - Lift your head and shoulders off the floor while also bringing

your knees in to your chest.

• Try to get your elbows to meet your knees in the middle.

• Lower your upper body and legs and repeat.



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between circuits.




Squat Thrusts

C a r d i o

1 - Start in the top position of a push up with your legs and arms

straight and your hands on the floor.

2 - Jump your feet in, bringing your knees to your chest while

keeping your hands on the floor.

3 - Jump your feet back out to a straight position.

Uni Squat

L e g s

1 - Stand upright with one foot slightly off the floor.

2 - Slowly lower your body down towards the floor into a squat

position, keeping your back neutral/flat and one foot off the floor.

3 - Push into your standing foot to return to the start position.

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Bridge to Plank

L o w e r B a c k

•1 - Raise your body off the floor, resting on your toes and

forearms.

2 - Straighten your arms one at a time, coming up into the top of

a push up position.

• Hold briefly, then lower yourself back to your forearms, one arm

at a time.

Side Bridge Crunch

A b s

1 - Prop your body up off the floor on your forearm with your legs

straight out on top of one another with your top hand to the side

of your head.

2 - Lower your top elbow down towards the floor, twisting your

torso to this side.

• Twist your torso and raise your elbow back up to the start

position and repeat.

Spiderman Push Up

C h e s t

1- Start in the top position of a push up with your arms straight.

2 - Bend your elbows and lower your body towards the floor while

also bending one knee and bringing it to your elbow with your foot

off the floor.

3 - Push back up to the top position.

• Repeat with the other leg to the other elbow.

One Leg Bridge

L o w e r B a c k

1 - Lie on your back with your knees bent and feet flat, placing

your hands at your sides.

2 - Raise your hips off the floor, making a straight line from your

hips to your shoulders and extend one leg out straight.

• Lower yourself back to the floor and repeat using the other leg.

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V-Up

A b s

1 - Lie on your back with your legs straight and your arms

stretched out overhead.

2 - Raise your legs straight up while also lifting your upper body

off the floor and reach your hands toward your feet, keeping both

your arms and legs straight.

• Slowly lower your upper body and legs back to the floor and

repeat, keeping the reps smooth.



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between circuits.




Dive Bomb Push Up

C h e s t

1 - Support your body on your toes and hands with your armsstraight and your hips raised high into the air.

2 - Lower your head and chest down toward the floor between

your hands, bending at your elbows.

3 - Extend your head past your hands, then forward and up

toward the ceiling.

Prisoner Squat

L e g s

1 - Stand upright with your feet flat and shoulder-width apart andyour hands at the sides of your head.

2 - Lower your body toward the floor, pushing your hips back and

down and bending your knees.

3 - Push through your heels to return to the top position, keeping

your back flat, your head up and your hands at the sides of your

head throughout the movement.

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One Leg Front Bridge

L o w e r B a c k

• Lie face down on the floor with your legs straight and arms

tucked in by your sides.

1- Raise your body off the floor, resting on your toes and

forearms.

2 - Now raise one leg straight up off the floor.

• Keep your body in a straight line and your back neutral/flat.• Hold, then lower yourself back to the floor and repeat.

Walking Push Up

C h e s t

1 - Start in a low push up position with one hand directly under

your shoulder and the other slightly in front.

2 - Push up to a straight arm position and move the back hand

forward about 12 inches.

3,4 - Lower your body back to the start position and repeat this

time moving the other hand forward in a walking motion.

Crossover Lunge

L e g s

1 - Stand upright with your arms by your sides.

2 - Step forward and across in front of your other leg, lowering

your body down and leaning your torso slightly forward.

3 - Push down on your front foot to return to the start position.

Plank Leg Sweep

L o w e r B a c k

• Start in the top position of a push up with your arms straight.

1 - Bend one knee and twist your torso so the knee travels

towards the oppsite elbow.

2 - Twist back to the other side so your bent knee travels out to

the side.

• Repeat with the other leg to the other elbow.



his PDF/printout was generated using Elite BodyWorks. Get access at www.fitnessbuilder.com.

printed 11/26/13 04:05AM

Stephanie Pool


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Bodyweight #5

instructions Jog In Place

C a r d i o

• Jog in place in an upright position swinging your arms by your

sides.

• Your hands should swing up to about chest height in front and

back down to your hip.

Frankenstein Walk

C a r d i o

• Stand upright with your arms by your sides.

1 - Take a step forward raising your leg straight up in front to hip

height and your arms up in front to shoulder height.

2 - Step forward, raising the other leg up.

• Continue walking forward.

Jumping Jacks

C a r d i o

1 - Stand upright with your feet together and your arms by your

sides.

2 - Jump up, splitting your feet out to the sides.

3 - Simultaneously swing your arms up to the sides in an arc over

your head.

• Reverse the direction of the movement.

Plank Jacks

C a r d i o

1 - Support your body on your toes and hands with your arms

straight, back flat and your feet together.

2 - Jump your feet out wide to the sides, keeping your hands

stationary.

3 - Jump your feet back in together to the middle.

• Continue rapidly jumping your feet out wide and back in.

Side Lunge

L e g s


2 - Take a step to one side, lowering your body down and leaning

your torso slightly forward with your weight on the outside leg.

• Keep your trailing leg straight.

3 - Push off your outside foot to return to the start position.

Alternating Bridge

L o w e r B a c k

• Support your body on your toes and your hands with your arms

straight.

1 - Raise one arm and the opposite leg straight up off the floor.

• Try to maintain your body in a straight line and keep your back

neutral/flat.

2 - Hold, then lower back to the floor and repeat with the other

arm and opposite leg.

Bicycle Crunch

A b s

• Lie on your back with your legs straight and your hands to the

sides of your head.

1 - Raise your head and shoulders, bringing one knee towards

your chest and the opposite elbow to this knee, twisting your

torso.

2 - Lower your upper body and leg to the floor and repeat to the

opposite side, using your other leg.

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Stephanie Pool

My Elite BodyWorks WorkoutBodyweight #6

instructions Jog In Place

C

a r d i o

• Jog in place in an upright position swinging your arms by your

sides.

• Your hands should swing up to about chest height in front and

back down to your hip.

Heisman

C

a r d i o

• Stand upright with your arms by your sides.

1 - Step back with one leg and twist your torso to the opposite

side.

2 - Push off the front foot, bringing the back leg forward, bending

the knee and twisting your torso back to the other side.

Dive Bomb Push Up

C h e s t

1 - Support your body on your toes and hands with your arms

straight and your hips raised high into the air.

2 - Lower your head and chest down toward the floor between

your hands, bending at your elbows.

3 - Extend your head past your hands, then forward and up

toward the ceiling.

Hand Walk

S h o u l d e r s


2 - Bend forward at the waist and place your hands on the floor in

front.

3 - Walk your hands out until your body is straight in the top

position of a push up.

4,5 - Walk your hands back in and return to the upright position.

Alternating Uni Squat

L e g

s

1 - Stand upright with one foot slightly off the floor.

2 - Slowly lower your body into a squat position on the standing

foot, keeping your back neutral/flat and the other foot off the floor.

3 - Return to the start position, switch the feet, squatting down on

the opposite leg.

In Out Squat Jump

L e g s

1 - Stand upright with your feet together and arms by your sides.

1 - Jump up, splitting your feet and bringing your hands up in

front to chest height.

2 - Land in squat with your feet wide, hips low and your hands at

chest height.

3 - Immediately jump back up, bringing your feet back together

and land in the upright start position.

• Continue alternating jumping out and in each rep.

Alternating V-Up

A b s

1 - Lie on your back with your legs straight and your arms

stretched out overhead.

2 - Raise one leg straight up while also lifting your upper body off

the floor and reach your opposite hand towards your foot,

keeping both your arm and leg straight.

• Lower both and repeat using the opposite arm and leg.



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Stephanie Pool


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Bodyweight stretch program

Shoulders

S t r e t c h

1 - Stand upright with one arm at shoulder height, bent across the

front of your neck.

2 - Place your other hand on the elbow of the bent arm and gently

pull this arm straight across your body.

Triceps

S t r e t c h

1 - Stand or sit upright with one arm behind your head, bent at

the elbow and the other hand on this bent elbow.

2 - Gently pull the arm across and down, lowering your hand to

touch your upper back.

Calves

S t r e t c h

• Stand upright, bracing yourself against a wall with your back leg

straight and your front leg slightly bent at the knee.

1 - Keeping your back foot flat on the floor, lean your weight

forward and push into your back heel.

Calves

S

t r e t c h

• Stand upright with your feet split front to back, both knees

slightly bent and your hands on the wall in front.

1 - Lean your weight into your back heel, keeping both feet flat

and push into the wall.

21 day at home workout guide

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