21-Day Strength & Burn
21-Day Strength & Burn
Boost your energy, strength, and motivation with this complete 21-day program combining HIIT, Pilates, and recovery.
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21-Day Intermediate Training Program
Welcome to 21 days of powerful, energizing training! Over the next three weeks, you’ll build motivation and inspiration to create sustainable routines around both training and recovery – helping you feel stronger, more energized, and well-rested.
This program is designed for you who already have some training experience and want an extra boost of energy, structure, and inspiration in your current routine.
This program is designed for you who already have some training experience and want an extra boost of energy, structure, and inspiration in your current routine.
Program Structure
The program is divided into 21 days, with a new class each day focusing on a specific training element. The classes will repeat throughout the program, giving you the opportunity to become familiar with the exercises and track your progress over time.
Training days are balanced with active recovery, such as mindful walks in nature, allowing space for both physical recovery and mental reset. On certain days, you’ll also be guided through combination days – pairing a more intense, heart-pumping session with a shorter, more restorative practice.
We encourage you to commit to all 21 days to fully experience the process and lay the foundation for a consistent and sustainable training routine – it may take some discipline, but it’s worth it.
Training days are balanced with active recovery, such as mindful walks in nature, allowing space for both physical recovery and mental reset. On certain days, you’ll also be guided through combination days – pairing a more intense, heart-pumping session with a shorter, more restorative practice.
We encourage you to commit to all 21 days to fully experience the process and lay the foundation for a consistent and sustainable training routine – it may take some discipline, but it’s worth it.
Daily Schedule:
- Day 1: Tabata – Full Body Workout
- Day 2: Pilates Matwork – Abs & Ass
- Day 3: Nature Walk
- Day 4: Soma Move – Flow & Sweat
- Day 5: Soft & Gentle – Yin Yoga
- Day 6: Run/Power Walk & Tabata – Hard Core & Cardio
- Day 7: Pilates with Hand Weights
- Day 8: Tabata – Full Body Workout & Yinyasa – A Lovely Morning
- Day 9: Pilates Matwork – Abs & Ass
- Day 10: Nature Walk
- Day 11: Soma Move – Flow & Sweat
- Day 12: Soft & Gentle – Yin Yoga
- Day 13: Run/Power Walk & Tabata – Hard Core & Cardio
- Day 14: Pilates with Hand Weights
- Day 15: Tabata – Full Body Workout & Yinyasa – A Lovely Morning
- Day 16: Pilates Matwork – Abs & Ass
- Day 17: Nature Walk
- Day 18: Soma Move – Flow & Sweat
- Day 19: Soft & Gentle – Yin Yoga
- Day 20: Run/Power Walk & Tabata – Hard Core & Cardio
- Day 21: Pilates with Hand Weights
Things to keep in mind during the training program
- Take breaks during the sessions if needed, and scale back if your body tells you to.
- Recovery is important. If you do the classes outside of the program, make sure to allow time for recovery between sessions.
- If you experience pain in your knees or joints when jumping during an exercise, stop immediately and perform the exercise without jumping.
Equipment used in the program
The following equipment may be helpful to have available:
- Handweights or Dumbells
- Ankle weights
- Blanket
- Yoga blocks
- Bolster