3 Week Get Fit Plan

For the next three weeks, we invite you to be your best, ultimate self with this 3 Weeks Flat Body Workout Plan!


The 3-week workout plan includes daily body weight workouts designed to target the most important muscle groups in your body. The workouts are easy to follow, with only five moves per day. Additionally, to improve your endurance, you’ll be running or jogging short distances two times per week.

Sundays will be your rest day, so feel free to sit back, relax, and stretch, or take a yoga class. The other six days of the week, it’s hustle time! And fitness has never felt so good!

What You’ll Need: a mat or towel to lay on the floor, and a bench or chair.

What to do: Follow the weekly workout plan below or for a daily reminder, download the calendar. Do the moves in order without a break in between. Rest for 60-90 seconds and repeat 3 additional times, for a total of 4 circuits. Complete cardio 2 times per week by incorporating with one of the workout days. Tuesday and Friday is recommended for cardio days, but it’s up to you.

Below, we’ve included videos showing how to perform each move. Using proper form helps prevent injuries and ensures you’re getting the most out of your workout.

21-Day Get Fit Plan!

  • Monday – Legs & Glutes:
  1. 25 Body Weight Squats
  2. 20 Walking Lunges
  3. 40 Jumping Jacks
  4. 10 Squat Jumps
  5. 10 Reverse Lunges with Jump
  6. Repeat 3 times.
  • Tuesday – Arms & Abs:
  1. 15 Burpees
  2. 10 Push Ups
  3. 15 Jackknife Crunches
  4. 40 Mountain Climbers
  5. 25 Leg Raises
  6. Repeat 3 times.
  • Wednesday – Triceps & Obliques
  1. 40 Russian Twists
  2. 40 Hip Dips
  3. 15 Tricep Dips
  4. 30-Second Plank
  5. 40 Mountain Climbers
  6. Repeat 3 times.
  • Thursday – Legs & Cardio
  1. 40 Butt Kicks
  2. 40 Jumping Jacks
  3. 40 High Knees
  4. 10 Squat Jumps
  5. 20 Walking Lunges
  6. Repeat 3 times.
  • Friday – Arms & Abs
  1. 30 Hips Dips
  2. 25 Leg Raises
  3. 10 Push Ups
  4. 40 Russian Twists
  5. 45-Second Plank
  6. Repeat 3 times.
  • Saturday – Total Body Workout
  1. 15 Burpees
  2. 25 Body Weight Squats
  3. 10 Squat Jumps
  4. 40 Mountain Climbers
  5. 10 Push Ups
  6. Repeat 3 times.
  • Sunday – Rest Day

Cardio – Complete 2 times per week.

Week 1 – Brisk walk for 15 minutes
Week 2 – Brisk walk 10 minutes then jog for 5 minutes
Week 3 – Brisk walk 8 minutes then jog for 10 minutes