21 DAY tiny waist workout CHALLENGE
This is a 3 week workout challenge that will help you get that tiny, SNATCHED waist. We will be focusing so much on strengthening our core & burning fat (there will still be booty and leg workouts to keep our muscles active).
Remember that when it comes to minimizing your waist and getting an hourglass figure, VACUUMS are KEY! They are so simple but so easily forgotten.
THE SCHEDULE WITH THE VIDEO LINKS IS UNDERNEATH THE CALENDAR!
I WOULD LOVE TO SEE YOUR PROGRESS! You can send me photos, tag me on Insta, or even make a Youtube video showing your journey / results to this challenge. I will be making a ‘results’ video and It would be so awesome to shout you out / react to your progress.
Do not forget to warm up before and stretch after each workout. Let’s do this!
Interested in ordering my own supplement line with Women’s Best? Shop here!
Pina Colada - Fit Whey Protein
Mojito - Amino & Energy
Raspberry Sorbet - BCAA’s
DAY 1
AB WORKOUT: 10 MIN AB WORKOUT
UPPER BODY: Arm, Shoulder, & Back Workout | HOME WORKOUT, No Equipment
VACUUMS: STOMACH VACUUM TUTORIAL
WORKOUT TIME: 20 MINUTES
DAY 2
HIIT / CARDIO: FAT BURNING CARDIO WORKOUT 💦INTENSE & SWEATY HIIT
HIIT / CARDIO #2: NO JUMPING, LOW IMPACT *Full Body* HOME WORKOUT
WORKOUT TIME: 25 MINUTES
DAY 3
EASY FULL BODY: LAZY GIRL Full Body WORKOUT - 7 min. (NO JUMPING)
VACUUMS: STOMACH VACUUM TUTORIAL
WORKOUT TIME: 10 MINUTES
DAY 4
FULL BODY WORKOUT: 15 MIN FULL BODY WORKOUT BURN 🔥 Get stronger, burn fat!
FULL BODY WORKOUT #2: WORKOUT CHALLENGE - 15 min - No equipment - Day 5
WORKOUT TIME: 30 MINUTES
OPTIONAL: Repeat first FULL BODY x 2 for a 45 min workout
DAY 5
BOOTY: 21 Day HOME WORKOUT CHALLENGE- INTENSE Lower Body WORKOUT
UPPER BODY: Upper Body HOME WORKOUT - NO EQUIPMENT!
VACUUMS: STOMACH VACUUM TUTORIAL
WORKOUT TIME: 30 MINUTES
DAY 6
ABS: 500 CRUNCH CHALLENGE
HIIT CARDIO: Home HIIT CARDIO Workout - BURN FAT AT HOME
VACUUMS: STOMACH VACUUM TUTORIAL
WORKOUT TIME: 25 MINUTES
OPTIONAL: Repeat HIIT CARDIO x 2 for a 40 min workout
DAY 7
One week of workouts is DONE! REST, ENJOY YOUR DAY, YOU DESERVE IT!
No workouts today, but here are some fun videos to watch:
DAY 8
HIIT / CARDIO: INTENSE 15 MINS CARDIO - Fat Burning WORKOUT 🔥
ABS: 7 MIN AB WORKOUT - Follow along HOME workout (repeat workout x2)
VACUUMS: How to get a SMALLER Waist with ONE exercise // The STOMACH VACUUM
WORKOUT TIME: 30 MINUTES
OPTIONAL: Repeat HIIT / CARDIO workout x 2 for a 45 min workout
DAY 9
VACUUMS: STOMACH VACUUM TUTORIAL
WORKOUT TIME: 30 MINUTES
DAY 10
REST DAY
OPTIONAL GENTLE WORKOUT: Full Body Warmup // 9 Min. Wake Up Workout
DAY 11
FULL BODY: FULL BODY WORKOUT CHALLENGE
WORKOUT TIME: 25 MINUTES
DAY 12
HIIT / CARDIO: FAT BURNING CARDIO WORKOUT 💦 INTENSE & SWEATY HIIT (repeat x2)
UPPER BODY: Arm, Shoulder, & Back Workout | HOME WORKOUT, No Equipment
VACUUMS: STOMACH VACUUM TUTORIAL
WORKOUT TIME: 30 MINUTES
DAY 13
BOOTY: 21 Day HOME WORKOUT CHALLENGE- INTENSE Lower Body WORKOUT
ABS: TINY WAIST ABS WORKOUT 🌸 Follow Along, No Equipment
WORKOUT TIME: 30 MINUTES
DAY 14
WOW! You are MORE than halfway through this challenge! YOU ARE KILLIN’ IT!
No workouts today, but here are some fun videos to watch:
DAY 15
ABS & CARDIO: CARDIO + ABS WORKOUT // No jumping, No noise, Low Impact
UPPER BODY: Upper Body HOME WORKOUT - NO EQUIPMENT!
VACUUMS: STOMACH VACUUM TUTORIAL
WORKOUT TIME: 30 MINUTES
DAY 16
WORKOUT TIME: 20 MINUTES
DAY 17
REST DAY
VACUUMS: STOMACH VACUUM TUTORIAL
DAY 18
BOOTY & LEGS: BOOTY & LEGS HOME WORKOUT - EQUIPMENT OPTIONAL 🍑
HIIT CARDIO: : INTENSE 15 MINS CARDIO - Fat Burning WORKOUT 🔥
VACUUMS: STOMACH VACUUM TUTORIAL
WORKOUT TIME: 30 MINUTES OPTIONAL:
Repeat HIIT / CARDIO workout x 2 for a 45 min workout
DAY 19
ABS & CARDIO: CARDIO + ABS WORKOUT // No jumping, No noise, Low Impact
UPPER BODY: Arm, Shoulder, & Back Workout | HOME WORKOUT, No Equipment
VACUUMS: STOMACH VACUUM TUTORIAL
WORKOUT TIME: 30 MINUTES
DAY 20
HIIT / CARDIO: : INTENSE 15 MINS CARDIO - Fat Burning WORKOUT 🔥
FULL BODY: 15 MIN FULL BODY WORKOUT BURN 🔥 Get stronger, burn fat!
VACUUMS: STOMACH VACUUM TUTORIAL
WORKOUT TIME: 25 MINUTES
OPTIONAL: Repeat HIIT / CARDIO workout x 2 for a 40 min workout
DAY 21
YOU DID IT! YOU FINISHED THE CHALLENGE! You are an absolute ROCKSTAR.
Enjoy the day and make it extra sweet with this full body stretch: