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21-Day Body Chisel

By Booya Fitness
15
workouts
3
WEEKs
High
Commitment

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STRAIGHT FROM YOUR COACH.
Included with workout plan
  • 21 days of guided programming
  • 15 workouts
  • Daily coaching sent directly to you
  • On-demand access from any device
  • Take workouts with you, offline
Equipment needed
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Resistance Band
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Yoga Mat
Keywords
dance cardio pilates yoga nutrition core-strengthening cardio bootcamp fat burning core
About this workout plan
This 21 day workout program combines four days of high intensity cardio and strength training with a day of restorative yoga or core work, and two rest days. Filled with a mix of styles from bootcamp to pilates, plus nutrition tips and recipes from a top Dietitian, this workout plan will help you burn fat and build muscle in no time.
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Your coach
Booya Fitness

workout calendar

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
work
Full Body Circuit Workout 
20 min
work
Lower Body Pilates Workout 
29 min
work
Upper Body Pilates Workout 
31 min
rest
What to Eat to Fuel Your Wo... 
work
Cardio Day 
35 min
work
Yoga Stretch Day 
27 min
rest
Powered-up Smoothie 
work
Cardio Kickbox Workout 
29 min
work
Core & Leg Day  
26 min
rest
All about veggies 
work
Bootcamp Workout 
30 min
work
Flex TRX Workout 
29 min
work
20-Minute Core Challenge 
19 min
rest
Stock up on these pantry es... 
work
Drop it Like a Squat 
28 min
work
Cardio day! 
35 min
work
Plyometric time... 
33 min
rest
Recipe of the Day 
work
Stretch & Restore 
28 min
work
Cardio Drills 
35 min
rest
The Power of Protein 
Day 1  work Full Body Circuit Workout  20 min
Day 2  work Lower Body Pilates Workout  29 min
Day 3  work Upper Body Pilates Workout  31 min
Day 4  rest What to Eat to Fuel Your...
Day 5  work Cardio Day  35 min

workouts included in this plan

  • Simple but Not Easy Circuit
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    HIIT
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    Yoga Mat
    250 - 300
    calories
    20
    minutes
    Exhaust every muscle group in just 20 minutes with 25-second interval drills.
    day 1
  • FlexPilates Lower Body
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    Pilates
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    Towel
    225 - 275
    calories
    29
    minutes
    Combining lengthening and toning Pilates exercises with conditioning body weight and functional training using just a towel, this class will have you sweating & shaking while you sculpt muscles and build stamina.
    day 2
  • FlexPilates Upper Body
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    Pilates
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    Resistance Band
    250 - 300
    calories
    31
    minutes
    Using a theraband to simulate the resistance of a reformer machine, this high energy and form-focused Pilates workout focuses on the arms, abs and back.
    day 3
  • Signature Dance Cardio Workout
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    Dance (Pop)
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    None
    325 - 375
    calories
    35
    minutes
    Follow fun choreography in this cardio-dance routine that'll get your heart pumping.
    day 5
  • Stretch: Upper Body & Hamstrings
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    Stretch & Restore
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    Yoga Mat
    125 - 175
    calories
    27
    minutes
    You'll work your shoulders and hamstrings, improve your posture, and relieve pain, making you feel rested and loose throughout this workout.
    day 6
  • HIIT It and Quit It
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    Cardio Kickbox
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    None
    325 - 375
    calories
    29
    minutes
    This quick and high energy workout perfectly combines kickboxing with HIIT drills for that metabolic boost and total body workout!
    day 8
  • Strength Conditioning: Core &...
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    Body Weight Sculpting
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    Yoga Mat
    150 - 200
    calories
    26
    minutes
    This sculpting workout will target your core, obliques, and legs through both standing and seated dance-inspired exercises.
    day 9
  • Slim & Strong: Drills
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    Bootcamp
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    Yoga Mat
    350 - 400
    calories
    30
    minutes
    This intense bootcamp workout features five exercises for one minute each for five rounds of sweat-inducing drills.
    day 11
  • Flex TRX Inspired Workout
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    HIIT
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    Yoga Mat
    325 - 375
    calories
    29
    minutes
    This TRX-inspired HIIT workout is high energy and high power as you will use your own body weight as resistance to push you to your limits.
    day 12
  • Extreme Core Challenge
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    Core
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    Yoga Mat
    150 - 200
    calories
    19
    minutes
    This intense core workout will make you sweat but power through to feel your torso and back getting stronger.
    day 13
  • Drop it Like a Squat
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    Cardio Kickbox
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    None
    300 - 350
    calories
    28
    minutes
    Get ready to kick and squat with this high energy kickboxing workout that will leave you squatting for more.
    day 15
  • Signature Dance Cardio Workout
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    Dance (Pop)
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    None
    325 - 375
    calories
    35
    minutes
    Follow fun choreography in this cardio-dance routine that'll get your heart pumping.
    day 16
  • Plyometric Sports Conditioning
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    Sports Conditioning
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    Yoga Mat
    350 - 400
    calories
    33
    minutes
    Shred and tone your legs and increase your athleticism with an intense workout that's designed to burn fat.
    day 17
  • Endurance Lab
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    Stretch & Restore
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    Yoga Mat
    250 - 300
    calories
    28
    minutes
    Challenge your muscular endurance and core stability while improving mobility and flexibility with this rejuvenating workout.
    day 19
  • Cardio Drills
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    Bootcamp
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    None
    400 - 450
    calories
    35
    minutes
    30 exercises for one minute each with all-out effort turn this workout into an intense sweat session.
    day 20

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