Day 1- + Cardio: 20 minutes of walking + Interval + 5 pushups + 15 crunches © 10 squats Repeat three times. When you are first starting out you can take as long as you need to take. If you are at an intermediate level, each interval should take 2 minutes and if you are advanced you should do one interval in 60 seconds,Day 2- Cardio: Today your cardio is going to be a bit different, During the time that you are doing your cardio make sure that you are not taking breaks. For your cardio you will do: Jumping jacks for 10 s sconds, knee highs for 20 seconds, jumping jacks for 30 seconds, knee highs for 40 seconds, jumping jacks for 50 seconds, knee highs for 60 seconds, jumping jacks for 50 seconds, knee highs for 40 seconds, jumping jacks for 30 seconds, knee highs for 20 seconds and finally jumping jacks for 10 seconds. This is only 6 minutes of exercise so stick with it and you will be able to finish. + Interval- * 30 seconds of forearm plank 5 burpees Do this three times during the day.Day 3- + Cardio: 60 minutes of walking + Interval + 5 chest dips + 5 pushups © S squats You will do this interval 5 times. If you are a beginner, you can take as long as you need. Intermediate should take no more than 2 minutes and advanced should take no more than 1 minute per interval.Day 4- Cardio: 15 minutes jogging 16 jumping jacks 6 crunches 5 side torso raises 14 jumping jacks 4 crunches 6 side torso raises 12 jumping jacks 6 crunches 7 side torso raises 10 jumping jacks 4 crunches 8 side torso raises 8 jumping jacks 6 crunches 9 side torso raisesDay 5- + Cardio- Walk for 20 minutes + Intorval- + 10 squats + 10 pushups * 10 burpees + 10 lunges Repeat interval 3 timesDay 6- * Cardio- Jog for 30 minutes + Interval + 5 burpees + 5 crunches © 5 scissor kicks lunges Repeat interval 5 timesDay 7- Cardio- Walk for 60 minutes Interval- Knee highs for 60 seconds 5 pushups 10 lunges 12 crunches 12 squats 12 scissor kicksDay 8- Cardio- walk 20 minutes, jog 10 minutes, run 5 minutes Interval- 10 second sprints 4 pushups 4 squats 20 second sprints 4 pushups 6 squats 30 second sprints 8 pushups 10 squats 20 second sprints 4 pushups 6 squats 10 second sprints 2 pushups 4 squatsDay 9- + Cardio- 30 minute walk + No intervalDay 10- + Cardio- 30 minute jog followed by 30 second sprints then walk for 30 seconds. Repeat sprints 5 times + Interval + 12 crunches * 14 squats * 4 pushups * 10 crunch * 16 squats * 6 pushups * 8 crunches © 14 squats ¢ 4 pushups * 6 crunches * 16 squats * 6 pushupsDay 11- + Cardio- 30 minutes of jogging + Intorval- + 60 second forearm plank + 10 side torso raises + 60 second forearm plank * 10 side torso raisesDay 12- + Cardio- walk 1 mile + Intorval- + 10 jumping jacks + 10 pushups * 10 burpees Rest 10 seconds and repeat interval 5 times.Day 13- + Cardio- Walk 1 mile with 2 pounds of extra weight + Intorval- + 6 junges + B squats + 6 pushups Repeat interval 4 timesDay 14- + Cardio: Run 1 mile + Intorval- * 10 pushups + 20 crunches Repeat interval 4 timesDay 15- * Cardio- Jog 2 miles + Intorval- + 12 crunches + 6 pushups + 6 burpees + 10 calf raises © Repeat 4 timesDay 16- * Cardio- Jog 1 mile + Interval- no intervalDay 17- + Interval- + squats + 6 crunches + 4 pushups + 6 burpees Repeat interval 5 timesCardio- Walk 1 mile 15 jumping jacks 15 push ups 15 lunges 10 burpees 15 chest dips 15 scissor kicks 15 knee highs 15 side torso raises 60 second fore arm plankDay 19- + Cardio: Run for 2 miles + Intorval- + 15 jumping jacks + 15 pushups + 15 lunges Repeat interval 3 timesDay 20- * Cardio- Jog for 2 miles + Intorval- + 15 lunges + 15 crunches + 15 calfrraises +15 scissor kicks Repeat interval 4 times Day 21- + Cardio: 1 hour running + Interval- +16 scissor kicks + 6 pushups + 12lunges Repeat interval 5 times That is, your 21 day calisthenics workout challenge. When you have made it this far you will look back with pride. On day 21 you are going to be a completely different person than you were on day one and that is something you can be proud of. When you are exercising make sure that you are drinking enough water. When it is hot outside you need to be even more aware of the amount of water that you are drinking. On days when the weather does not allow you to get outside it is okay for you to substitute a different cardio oxercise as long as it is done for the same amount of time that is required for that day. ‘As you can see there are no days off when it comes to this 21 day challenge, but that does not mean that you should not take any days off at all. If you are a beginner, I would suggest you adding in 8 days into this challenge so that your body will be able to rest. On those days you will not do any cardio and no intervals. You will instead simply allow your body to rest and recover. Your muscles are going to get sore and there are going to be days when you absolutely do not want to do your challenge, but stick to it and you are going to see some amazing results.