Day 11 - 21 Day Workout

Follow the warmup routine before getting into the total body mix workout.

The first move is going to be high knee pulls.

Feet are wide apart, arms are up.

Pull the knees up as you lower the arms down.

For this workout, you're going to be working your whole body, upper body, lower body, a little bit of core, and a lot of cardio. Work at your own level.

If you can't get your knees high, it's okay to keep your knees nice and low.

For recovery, you can march or do a low jog.

Remember to breathe during your recovery.

If you need to, stop and hydrate.

The next exercise is air squat.

With your feet hip distance apart, sit down into squat, and push back up.

Your hands come forward as you squat, and go back as you push back up.

Remember, in your squat, you're working your glutes, so you want to keep your body weight on your heels.

Back into an active recovery.

You can jog, march, or rest.

It's your body and you know what's best.

The next exercise takes you down to the floor for a modified push up.

Get into push up position upon your knees.

With your core tight and your arms to the outside of your chest, lower your chest towards the floor and push back up.

If you can't go all the way down to the floor, that's fine.

Just do what's best for your body.

Come back up onto your feet, back into active recovery.

The next exercise is also on the floor.

Sit yourself down for a modified bicycle exercise.

With your hands behind your head, you're going to have one leg out, and bring your knee back to your opposite elbow.

Do one side, and then switch.

Work in your core and your obliques. Total body move.

Bring it back up onto your feet for recovery.

You should be really feeling it by now.

But keep jogging it out if you can.

Breathing in through your nose and out through your mouth.

Go back to the floor for the next exercise.

This time you're going to work the backs of your arms, and your tricep muscles.

Hands go behind your back, fingertips facing your glutes. Push your glutes up in the air and lower your butt towards the floor.

Your elbows are going out back behind you.

This isolates the triceps and works the backs of the arms.

Get back up onto your feet and Jog it out for the last recovery.

You should be a little bit out of breath by now.

Every muscle in the body's been working.

That's your total body workout done.

You've worked all of your major muscle groups.

Awesome job.