Type: Full Body, Abs, Upper Body, Arms, Legs, Knee Friendly, Neck Friendly
Equipment: Fitness Mat
24-55 Min 21 Days
Per day Duration
Beginner Level: 20sec. on | 30sec. off
Intermediate Level: 30sec. on | 15sec. off
Advanced Level: 45sec. on | 15sec. off
DAY 1
3 workouts | 36 min (in total)
12 Min Full Body Workout // No Jumping, No Noise, Apartment Friendly
12 Min Cardio Workout // No Jumping, Low Impact
16 Best Lower Abs Exercises // Back & Neck Friendly
DAY 2
2 workouts | 31 min (in total)
16 Min Leg Workout // No Jumping, Low Impact, Knee Friendly
15 Min Arms Workout // Back & Neck Friendly
DAY 3
3 workouts | 39 min (in total)
12 Min Cardio Workout // No Jumping, Low Impact
15 Min Arms Workout // Back & Neck Friendly
16 Best Lower Abs Exercises // Back & Neck Friendly
DAY 4
ACTIVE REST DAY
DAY 5
3 workouts | 40 min (in total)
12 Min Full Body Workout // No Jumping, No Noise, Apartment Friendly
16 Min Leg Workout // No Jumping, Low Impact, Knee Friendly
16 Best Lower Abs Exercises // Back & Neck Friendly
DAY 6
3 workouts | 43 min (in total)
15 Min Arms Workout // Back & Neck Friendly
12 Min Cardio Workout // No Jumping, Low Impact
16 Min Leg Workout // No Jumping, Low Impact, Knee Friendly
DAY 7
ACTIVE REST DAY
DAY 8
4 workouts | 55 min (in total)
12 Min Full Body Workout // No Jumping, No Noise, Apartment Friendly
16 Min Leg Workout // No Jumping, Low Impact, Knee Friendly
12 Min Cardio Workout // No Jumping, Low Impact
15 Min Arms Workout // Back & Neck Friendly
DAY 9
3 workouts | 43 min (in total)
16 Best Lower Abs Exercises // Back & Neck Friendly
15 Min Arms Workout // Back & Neck Friendly
16 Min Leg Workout // No Jumping, Low Impact, Knee Friendly
DAY 10
3 workouts | 36 min (in total)
12 Min Full Body Workout // No Jumping, No Noise, Apartment Friendly
12 Min Cardio Workout // No Jumping, Low Impact
16 Best Lower Abs Exercises // Back & Neck Friendly
DAY 11
2 workouts | 31 min (in total)
15 Min Arms Workout // Back & Neck Friendly
16 Min Leg Workout // No Jumping, Low Impact, Knee Friendly
DAY 12
3 workouts | 36 min (in total)
12 Min Cardio Workout // No Jumping, Low Impact
12 Min Full Body Workout // No Jumping, No Noise, Apartment Friendly
16 Best Lower Abs Exercises // Back & Neck Friendly
DAY 13
3 workouts | 43 min (in total)
15 Min Arms Workout // Back & Neck Friendly
16 Min Leg Workout // No Jumping, Low Impact, Knee Friendly
16 Best Lower Abs Exercises // Back & Neck Friendly
DAY 14
ACTIVE REST DAY
DAY 15
4 workouts | 55 min (in total)
12 Min Full Body Workout // No Jumping, No Noise, Apartment Friendly
16 Best Lower Abs Exercises // Back & Neck Friendly
16 Min Leg Workout // No Jumping, Low Impact, Knee Friendly
15 Min Arms Workout // Back & Neck Friendly
DAY 16
3 workouts | 36 min (in total)
12 Min Cardio Workout // No Jumping, Low Impact
12 Min Full Body Workout // No Jumping, No Noise, Apartment Friendly
16 Best Lower Abs Exercises // Back & Neck Friendly
DAY 17
3 workouts | 43 min (in total)
15 Min Arms Workout // Back & Neck Friendly
12 Min Cardio Workout // No Jumping, Low Impact
16 Min Leg Workout // No Jumping, Low Impact, Knee Friendly
DAY 18
3 workouts | 40 min (in total)
16 Min Leg Workout // No Jumping, Low Impact, Knee Friendly
12 Min Full Body Workout // No Jumping, No Noise, Apartment Friendly
12 Min Cardio Workout // No Jumping, Low Impact
DAY 19
2 workouts | 24 min (in total)
12 Min Cardio Workout // No Jumping, Low Impact
12 Min Full Body Workout // No Jumping, No Noise, Apartment Friendly
DAY 20
4 workouts | 55 min (in total)
12 Min Full Body Workout // No Jumping, No Noise, Apartment Friendly
16 Min Leg Workout // No Jumping, Low Impact, Knee Friendly
16 Best Lower Abs Exercises // Back & Neck Friendly
15 Min Arms Workout // Back & Neck Friendly
DAY 21
4 workouts | 55 min (in total)
12 Min Cardio Workout // No Jumping, Low Impact
15 Min Arms Workout // Back & Neck Friendly
16 Best Lower Abs Exercises // Back & Neck Friendly
16 Min Leg Workout // No Jumping, Low Impact, Knee Friendly
