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System 21, 21 Day Challenge
Welcome to our fully-loaded 21-day challenge! Stronger, faster, fitter and leaner. You’re about to embark on a rapid-fire journey that you wish you had started sooner. In three weeks time, you’ll be telling us you need more.
Intro Video
Week 1 Day 1 (Stronger)
Daily steps: 7000 minimum
Daily calories: Ladies, 1300 & Gents, 1800
Water intake: 2000ml minimum
Warm-up (complete 3 times)
3 Hand walkouts
6 Push-ups
3 Cobra hold
Main workout (5 Sets of 5 reps each exercise)
Note: Ensure the weights are challenging but achievable
1) Floor chest press
2) Standing shoulder press
3) Self-supported row
4) Shoulder shrugs (4 sets of 8 reps)
Circuit (4 rounds of the following)
8 Sit-ups
8 Bicep curl
8 Upright row
8 Reverse fly
50 High knees
Week 1 Day 2 (Stronger)
Daily steps: 7000 minimum
Daily calories: Ladies, 1300 & Gents, 1800
Water intake: 2000ml minimum
Warm-up (complete 3 times)
6 Squats
10 Alt lunges
6 Good mornings
Main workout (5 Sets of 5 reps each exercise)
Note: Ensure the weights are challenging but achievable
1) Goblet squat
2) Dumbbell deadlift
3) Single leg lunges
4) Glute bridge
Circuit (4 rounds of the following)
8 Alt side lunges
8 Tiptoe calf raise
8 Leg raise
8 Squat pulses
20 Mountain climbers
Week 1 Day 3 (Stronger)
Daily steps: 7000 minimum
Daily calories: Ladies, 1300 & Gents, 1800
Water intake: 2000ml minimum
Warm-up (complete 3 times)
3 Hand walkouts
6 Push-ups
3 Cobra hold
Main workout (5 Sets of 5 reps each exercise)
Note: Ensure the weights are challenging but achievable
1) Floor chest press
2) Standing shoulder press
3) Self-supported row
4) Shoulder shrugs (4 sets of 8 reps)
Circuit (4 rounds of the following)
8 Sit-ups
8 Bicep curl
8 Upright row
8 Reverse fly
50 High knees
Week 1 Day 4 (Stronger)
Daily steps: 7000 minimum
Daily calories: Ladies, 1300 & Gents, 1800
Water intake: 2000ml minimum
Warm-up (complete 3 times)
6 Squats
10 Alt lunges
6 Good mornings
Main workout (5 Sets of 5 reps each exercise)
Note: Ensure the weights are challenging but achievable
1) Goblet squat
2) Dumbbell deadlift
3) Single leg lunges
4) Glute bridge
Circuit (4 rounds of the following)
8 Alt side lunges
8 Tiptoe calf raise
8 Leg raise
8 Squat pulses
20 Mountain climbers
Week 2 Day 1 (Fitter)
Daily steps: 10000 minimum
Daily calories: Ladies, 1300 & Gents, 1800
Water intake: 2500ml minimum
Warm-up (complete 3 times)
5 Hand walkouts
10 Push-ups
5 Cobra hold
Main workout (4 Sets of 8 reps each exercise)
Note: Ensure the weights are challenging but achievable
1) Floor chest press
2) Standing shoulder press
3) Self-supported row
4) Shoulder shrugs
Circuit (4 rounds of the following)
10 Sit-ups
10 Bicep curl
10 Upright row
10 Reverse fly
100 High knees
Week 2 Day 2 (Fitter)
Daily steps: 10000 minimum
Daily calories: Ladies, 1300 & Gents, 1800
Water intake: 2500ml minimum
Warm-up (complete 3 times)
10 Squats
12 Alt lunges
10 Good mornings
Main workout (4 Sets of 8 reps each exercise)
Note: Ensure the weights are challenging but achievable
1) Goblet squat
2) Dumbbell deadlift
3) Single leg lunges
4) Glute bridge
Circuit (4 rounds of the following)
10 Alt side lunges
10 Tiptoe calf raise
10 Leg raise
10 Squat pulses
30 Mountain climbers
Week 2 Day 3 (Fitter)
Daily steps: 10000 minimum
Daily calories: Ladies, 1300 & Gents, 1800
Water intake: 2500ml minimum
Warm-up (complete 3 times)
5 Hand walkouts
10 Push-ups
5 Cobra hold
Main workout (4 Sets of 8 reps each exercise)
Note: Ensure the weights are challenging but achievable
1) Floor chest press
2) Standing shoulder press
3) Self-supported row
4) Shoulder shrugs
Circuit (4 rounds of the following)
10 Sit-ups
10 Bicep curl
10 Upright row
10 Reverse fly
100 High knees
Week 2 Day 4 (Fitter)
Daily steps: 10000 minimum
Daily calories: Ladies, 1300 & Gents, 1800
Water intake: 2500ml minimum
Warm-up (complete 3 times)
10 Squats
12 Alt lunges
10 Good mornings
Main workout (4 Sets of 8 reps each exercise)
Note: Ensure the weights are challenging but achievable
1) Goblet squat
2) Dumbbell deadlift
3) Single leg lunges
4) Glute bridge
Circuit (4 rounds of the following)
10 Alt side lunges
10 Tiptoe calf raise
10 Leg raise
10 Squat pulses
30 Mountain climbers
Week 3 Day 1 (Faster)
Daily steps: 12000 minimum
Daily calories: Ladies, 1300 & Gents, 1800
Water intake: 3000ml minimum
Warm-up (complete 3 times)
10 Hand walkouts
10 Push-ups
10 Squats
Main workout (3 sets of 15 reps of both exercises performed back to back)
Note: Ensure the weights are challenging but achievable
1) A: Floor press B: Goblet squats
2) A: Standing shoulder press B: Dumbbell deadlift
Circuit (4 rounds of the following)
20 Sit-ups
20 Bicep curl
20 Upright rows
20 Reverse fly
100 High knees
Week 3 Day 2 (Faster)
Daily steps: 12000 minimum
Daily calories: Ladies, 1300 & Gents, 1800
Water intake: 3000ml minimum
Warm-up (complete 3 times)
10 Squats
10 Good mornings
5 Cobra hold
Main workout (3 sets of 15 reps of both exercises performed back to back)
Note: Ensure the weights are challenging but achievable
1) A: Single supported row B: Alt lunges
2) A: Shoulder shrugs B: Glute bridge
Circuit (4 rounds of the following)
20 Alt side lunges
20 Tiptoe calf raise
20 Leg raise
20 Squat pulses
50 Mountain climbers
Week 3 Day 3 (Faster)
Daily steps: 12000 minimum
Daily calories: Ladies, 1300 & Gents, 1800
Water intake: 3000ml minimum
Warm-up (complete 3 times)
10 Hand walkouts
10 Push-ups
10 Squats
Main workout (3 sets of 15 reps of both exercises performed back to back)
Note: Ensure the weights are challenging but achievable
1) A: Floor press B: Goblet squats
2) A: Standing shoulder press B: Dumbbell deadlift
Circuit (4 rounds of the following)
20 Sit-ups
20 Bicep curl
20 Upright rows
20 Reverse fly
100 High knees
Week 3 Day 4 (Faster)
Daily steps: 12000 minimum
Daily calories: Ladies, 1300 & Gents, 1800
Water intake: 3000ml minimum
Warm-up (complete 3 times)
10 Squats
10 Good mornings
5 Cobra hold
Main workout (3 sets of 15 reps of both exercises performed back to back)
Note: Ensure the weights are challenging but achievable
1) A: Single supported row B: Alt lunges
2) A: Shoulder shrugs B: Glute bridge
Circuit (4 rounds of the following)
20 Alt side lunges
20 Tiptoe calf raise
20 Leg raise
20 Squat pulses
50 Mountain climbers
Return to the members area
System 21 has been created to increase your performance both physically and mentally, get you in to shape and be the best possible version of you!
Start your transformation today!