21 DAYS.

3 COACHES.
1 SAME VISION:
TO SHARE LIMITS THAT CAN BE PUSHED AND GOALS THAT CAN BE
MET.

These days, so many people are posting workout videos, talking about health, and
giving out fitness tips. With so much information out there, how do you know what is right
for you? How do you know who to listen to?
This is why we came together, 3 certified coaches & athletes, to bring to you a
consolidated 21 day program carefully designed to work on and improve your fitness. This
program does not only focus on getting a good sweat in, but it is designed to build up
strength, endurance, and power. It is composed of a mix of functional, bodyweight, and
cross training movements, that not only will help you look well physically, but will make you
stronger, more agile and increase your overall health. The best thing is, it can all be done at
home!
Our program is created for all levels. We include a visual representation of us
performing each move, so that you can focus on correct posture and quality of the
movement. We also include regressions for several moves, so that anyone can adapt the
exercises to best suit you. Mobility warmups and cooldown stretches are not included, but
we strongly suggest you to warm up your body before beginning each workout and stretch
after ending. Our program should be taken as a guideline, but can be easily changed
depending on your level, whether it is changing the amount of time or reps performed,
modifying the exercises, or performing the low impact variations. These workouts should
be challenging, but by no means should it be so hard that you cannot finish them.
With all the COVID uncertainty and isolation, we know it is tough to focus on our
mental and physical health. More so, it´s even harder to keep up the discipline and drive to
stay productive, eat well, and workout. These are tough days for everyone, which require
even more dedication and effort.
It´s OK to not feel motivated. It´s OK to not feel as productive as you are used to.
It´s OK to not feel like eating well or working out. Acknowledge it and take it in, but don´t
let it consume you. Look at this phase as one of growth, where you can focus on NEW
GOALS, NEW ASPIRATIONS, NEW STRENGTHS… AND WE WANT TO HELP YOU ACHIEVE IT!
21 DÍAS.
3 ENTRENADORES.
1 MISMA VISIÓN:
COMPARTIR LÍMITES QUE PUEDEN EXPANDIRSE Y METAS QUE PUEDEN CUMPLIRSE.

En estos días, muchas personas publican videos de ejercicios, hablan sobre la salud
y dan consejos sobre el estado físico. Con tanta información disponible, ¿cómo sabes qué
es lo mejor para ti? ¿Cómo sabes a quién escuchar?
Es por eso que nos reunimos 3 entrenadores guatemaltecos y atletas certificados, para
brindarte un programa consolidado de 21 días, cuidadosamente diseñado para trabajar y
mejorar tu estado físico. Este programa no solo se enfoca en entrenos que te harán sudar,
sino que está diseñado para aumentar tu fuerza, resistencia y tu progreso. Se compone de
una combinación de movimientos funcionales y tu peso corporal que no solo te ayudarán a
verte bien físicamente, sino que te harán más fuerte, más ágil y aumentarán tu salud en
general. ¡Lo mejor de todo es que se pueden hacer en casa!

Nuestro programa está creado para todos los niveles. Incluimos una representación
visual de nosotros realizando cada movimiento, para que puedas enfocarte en la postura
correcta y la calidad del movimiento. También incluimos regresiones para que cualquiera
pueda adaptar los ejercicios a su medida. Los calentamientos de movilidad y los
estiramientos NO están incluidos, per recomendamos fuertemente que calientes antes de
comenzar cada entrenamiento y estires luego de terminar. Nuestro programa debe tomarse
como una guía, pero puede cambiarse fácilmente según tu nivel, ya sea cambiando la
cantidad de tiempo o las repeticiones realizadas, modificando los ejercicios o realizando
variaciones de bajo impacto. Estos entrenamientos deberían ser desafiantes, pero de
ninguna manera deberían ser tan difíciles que no puedas terminarlos.

Con toda la incertidumbre y el aislamiento de COVID, sabemos que es difícil

concentrarse en la salud mental y física. Más aún, es más difícil mantener la disciplina para
mantenerse productivo, comer bien y hacer ejercicio. Estos son días difíciles para todos,
que requieren aún más dedicación y esfuerzo. Está bien no sentirse motivado. Está bien no
sentirse tan productivo como solías hacerlo. Está bien no tener ganas de comer bien o hacer
ejercicio. Reconócelo, pero no dejes que te consuma. ¡Mire esta fase como una de
crecimiento, donde puede concentrarse en NUEVOS OBJETIVOS, NUEVAS ASPIRACIONES,
NUEVAS FORTALEZAS ... ¡Y QUEREMOS AYUDARTE A ALCANZARLOS!
Dictionary

a. For completion:
It means the workout ends until you finish sets and reps given.

Example:

21 - 15- 9

- Air Squat
- Pushup

You have to complete 21 air squats in order to start 21 pushups. Then you do 15 air
squats, 15 pushups and finish with 9 air squats 9 pushup.

b. AMRAP (as many rounds as possible)

In this type of workout you have to complete an amount of exercises and reps in the time
given. Complete as many rounds as you can in the time given.

Example:

7 MIN AMRAP
- 6 Home made object thruster
- 8 Home made object press
- 10 Home made object goblet squat

You should do as many of these 3 exercises as you can, in 7 minutes with the reps given.
 c. EMOM (every minute on the minute)
In this workout, you will perform each exercise on the start of every minute. Therefore,
you’ll rest for the time left on the minute to switch to the next movement.

EXAMPLE:

12 min EMOM
Min 1: 10 jumping jacks + 5burpee
Min 2: 10 pushups
• On the start of minute 1, you perform 10 jumping jacks followed by 5 burpees.
Then you rest until minute 2 arrives and perform 10 pushups. You repeat,
performing these two exercises every minute until minute 12. The faster you
work, the longer you rest.

d. TABATA (high-intensity interval training)

For this workout you will work with clock time, performing an exercise in the time given,
rest time is also given and it’s a continuous workout.

Example:

20 SEC ON 10 SEC OFF

8 ROUNDS OF
1. DIPS/ BENCH DIPS
2. ODD OBJECT RUSSIAN TWIST
3. HINDU PUSHUP/ PIKE / KNEE
4. ODD OBJECT BOAT HOLD

Working 20 seconds the 4 exercises given with 10 seconds rest between each exercise for
8 rounds.
Diccionario

a. Para completar:

Significa que el entrenamiento termina hasta que termines las series y las repeticiones
dadas.

Ejemplo:

21 - 15- 9

- Air Squat
- Pushups

Tienes que completar 21 air squats para comenzar 21 pushups. Luego haces 15 air squats,
15 pushups y terminas con 9 air squats y 9 pushups.

b. AMRAP (tantas rondas como sea posible)

En este tipo de entrenamiento tienes que completar una cantidad de ejercicios y

repeticiones en el tiempo dado. Completa la mayor cantidad de rondas que puedas
realizar en el tiempo dado.

Ejemplo:

7 MIN AMRAP
- 6 Home made object thruster
- 8 Home made object press
- 10 Home made object goblet squat

Debes hacer tantos de estos 3 ejercicios como puedas, en 7 minutos con las repeticiones
dadas.
 c. EMOM (cada minuto en el minuto)

En este entrenamiento, realizará cada ejercicio al comienzo de cada minuto. Por lo tanto,
descansará el tiempo restante del minuto para pasar al siguiente movimiento.

EJEMPLO:

12 min EMOM
Min 1: 10 saltos + 5 burpee
Min 2: 10 pushups

• Al comienzo del minuto 1, realiza 10 saltos seguidos de 5 burpees. Luego descansa hasta
que llega el minuto 2 y realiza 10 pushups. Repites, realizando estos dos ejercicios cada
minuto hasta el minuto 12. Cuanto más rápido trabajes, más tiempo descansarás.

d. TABATA (entrenamiento de intervalos de alta intensidad)

Para este entrenamiento, trabajarás con la hora del reloj, realizando un ejercicio en el
tiempo dado, también se da tiempo de descanso y es un entrenamiento continuo.

Ejemplo:

20 SEC ON 10 SEC OFF

8 ROUNDS OF
5. DIPS/ BENCH DIPS
6. ODD OBJECT RUSSIAN TWIST
7. HINDU PUSHUP/ PIKE / KNEE
8. ODD OBJECT BOAT HOLD

Trabajando 20 segundos, los 4 ejercicios dados con 10 segundos descansan entre cada
ejercicio durante 8 rondas.
IMPORTANT: Click on the title of any exercise to watch us perform it!

DAY 1: “STAY HOME”

A. Mobility

B. For completion:

21 - 15 – 9

(perform 21 reps of air squats, followed by 21 reps of pushups.

Then, complete 15 reps of air squats and 15 reps of pushups.
Lastly, perform 9 reps for each)

- Air squat
- Pushups / on knees

C. 3 Rounds For Completion:

- 10 Zombie plank
- 20 Bench dips / with bent knees
- 30 Power jumps / knee to elbow
- 40 seconds Handstand hold / pike hold / High plank

**Remember to stretch!
IMPORTANT: Click on the title of any exercise to watch us perform it!

Day 2: “CURFEW BY RULE”

A. Mobility

B. 20 minute AMRAP

12 home object step downs (6 each leg)

12 home object goblet squats

12 Thrusters

10 reverse burpees

C. 3 rounds for completion:

12 home object deadlifts

12 home box jumps / step ups

10 inchworms

**Remember to stretch!
IMPORTANT: Click on the title of any exercise to watch us perform it!

DAY 3: “DRIVING MYSELF CRAZY”

A. Mobility

B. For Completion:
- 50 burpees / half burpee (without the pushup)
- 100 mountain climbers
- 40 bench dips
- 100 mountain climbers
- 30 lunges / without weight
- 100 mountain climbers
- 100 air squat
- 100 mountain climbers
- 30 lunges / without weight
- 100 mountain climbers
- 40 bench dips
- 100 mountain climbers
- 50 burpees / half burpee (without the pushup)

**Remember to stretch!
IMPORTANT: Click on the title of any exercise to watch us perform it!

DAY 4: “32 PACK”

A. Mobility

B. 5 rounds for completion:

- 4 hip press
- 8 leg raises
- 16 in and outs
- 32 crunches

C. 4 rounds for completion:

30 seconds each exercise, 10 seconds rest

- Side star crunch right side / on knees
- Side knee to elbow R
- Side star crunch left side / on knees
- Side knee to elbow L
- Rest 30 seconds

**Remember to stretch!
IMPORTANT: Click on the title of any exercise to watch us perform it!

DAY 5: “NETFLIX AND CHILL”

A. Mobility

B. 16 minute AMRAP:
10 chainsaw row right
10 chainsaw row left
10 combos of: 1 broad jump + squat jump
12 home object ventral raises

C. 20 minute EMOM:
Minute 1: 12 home object swings
Minute 2: 12 home object staggered deadlift right
Minute 3: 12 home object staggered deadlift left
Minute 4: 100 rope singles / high knees
Minute 5: 12 upright row object pick up

**Remember to stretch!
IMPORTANT: Click on the title of any exercise to watch us perform it!

DAY 6: “VITAMIN C”

A. Mobility A

B. 12 min EMOM
Odd minutes: 45 seconds of singles / high knees
Even minutes: 10 jumping jacks + 5 burpees

• Until min 12

C. 5 rounds for completion

- 8 leg raises
- 12 sit ups
- 16 windshield wipers
- 20 sec saw low plank

**Remember to stretch!
IMPORTANT: Click on the title of any exercise to watch us perform it!

DAY 7: “NEVER PLANK DOWN”

A. Mobility

B. For completion:

15 min low plank / high plank

• Every time you break the 15 minutes, perform:

- 4 pushups / with knees
- 6 burpees / slow burpees
- 8 pistol squats / chair pistol squats

• Time STOPS every time you break.

• Intermediate level: 10 minutes
• Beginner level: 7 minutes

C. 3 rounds for completion:

30 crunches

20 T-Cross sit ups (10 each side)

10 V ups

**Remember to stretch!
IMPORTANT: Click on the title of any exercise to watch us perform it!

DAY 8: “INFECTION”
A. Mobility

B. 3 rounds For Completion:

- 20 step downs (10 each side)
- 20 home object thruster
• 1 min rest between rounds.
• 3 min rest before starting part C

C. 3 rounds for Completion:

- 20 jumping lunges/ lunges
- 20 jackknife crunch
• Min rest between rounds.
• 3 min rest between Sets.

D. 3 rounds for completion:

- 20 home object goblet squat
- 20 home object step ups

**Remember to stretch!
IMPORTANT: Click on the title of any exercise to watch us perform it!

Day 9: “ISOLATION MODE”

A. Mobility

B. 4 rounds for completion:

5 inchworms

10 high knees (10 each side)

10 home object swings

10 upright row object pick up

10 alternating bent over rows (10 each side)

C. 16 minute AMRAP:

10 home ventral raises

10 burpee tuck jumps / slow burpee knee raise

10 stabilization touchdowns (5 on each side)

40 second handstand hold / elevated pike hold

/ high plank

**Remember to stretch!
IMPORTANT: Click on the title of any exercise to watch us perform it!

DAY 10: “DARK KNIGHT RISES”

A. Mobility

B. 5 rounds for completion:

10 Bulgarian squat right
10 squat jumps / air squat
10 Bulgarian squat left
10 home object deadlift
10 power jumps / knee to elbow

C. For completion
21 – 15 – 9
(perform 21 reps of each exercise, then 15 reps of each
and lastly 9 reps of each)

- Home object box jump/ step ups

- V - ups
- Jumping lunges / Back lunges (complete reps for each side)

**Remember to stretch!
IMPORTANT: Click on the title of any exercise to watch us perform it!

DAY 11: “PANDEMIC”

A. Mobility

B. 20 min AMRAP
- 10 jumping jacks + 5 burpees
- 4 wall climb / 6 inchworms
- 10 bicycle crunches (10 each side)

C. CORE TABATA
4 rounds
30 sec each
- Seated flutters / on back leg flutters
- Seated in & outs
- Seated one by one / on back one by one
- Seated hold / boat hold
- Rest

**Remember to stretch!
IMPORTANT: Click on the title of any exercise to watch us perform it!

DAY 12 : “FIRE VOLCANO”

A. Mobility

B. 7 min AMRAP
- 6 home object thruster
- 8 home object ventral raise
- 10 home object goblet squat

3 min rest directly into

C. 10 min AMRAP
- 6 diamond Pushup / on knees
- 8 burpees / slow burpees / half burpee (without pushup)
- 10 regular Pushup / on knees
3 min rest directly into

D. 7 min AMRAP
- 6 Tornados (3 to each side)
- 8 Screwdrivers
- 10 Over the mountain (5 each side)

**Remember to stretch!
IMPORTANT: Click on the title of any exercise to watch us perform it!

Day 13: “EVERYDAY IS SUNDAY”

A. Mobility

B. TABATA of the following exercises: 20 seconds on, 10

seconds OFF, 8 rounds of each

Windshield wipers

Superman + row

4 grasshoppers + explosive jump

Saw low plank

Jackknife crunch

C. For completion:

300 rope singles / high knees

25 reverse crunch roll ups / squat jumps

50 bicycle crunches (50 each side)

**Remember to stretch!
IMPORTANT: Click on the title of any exercise to watch us perform it!

DAY 14: “QUARANTINE”

A. Mobility

B. 20 min AMRAP
¨Ascending ladder¨
- Handstand pushup/ Pike pushup
- V sit up
- Homemade object goblet squat
- Special burpee / regular burpee

Adding each round 2 reps to every exercise until min 20.

Example:
- 2 handstand pushup/ decline pushup
- 2 v situps
- 2 home made object goblet squat
- 2 special burpee
Then
- 4 handstand pushup/ decline pushup
- 4 situps
- 4 home made object goblet squat
- 4 special burpee
Then
- 6 handstand pushup/ decline pushup
- 6 situps
- 6 home made object goblet squat
- 6 special burpee
Then
- 8/8/8/8
UNTIL MIN 20 **Remember to stretch!
IMPORTANT: Click on the title of any exercise to watch us perform it!

Day 15: “DOCTOR’S CHECK UP”

A. Mobility

B. Time: 5 minutes (Perform 50 squat jumps, and in the time

remaining from the 5 minutes, perform as many burpees as you
can)

50 squat jumps / air squats

AMRAP burpees / slow burpees

C. 5 minutes: (Perform 50 situps, and in the time remaining from

the 5 minutes, perform as many swings as you can)

50 sit - ups

AMRAP swings

D. AMRAP 16 minutes:

10 single arm thrusters (5 each side)

15 home box jumps / step ups

10 bulgarian squats (5 each side)

15 leg raises **Remember to stretch!

IMPORTANT: Click on the title of any exercise to watch us perform it!

Day 16: “TOILET PAPER MADNESS”

A. Mobility

B. EMOM 10 minutes:

Even minutes: 75 rope singles / high knees

Odd minutes: 45 seconds of declined pushups / regular pushups

C. AMRAP 24 minutes:

16 hollow body floor press (8 each side) / with legs down

16 bent over rows (8 each side)

16 close to wide pushups / on knees (8 of each)

10 home object bicep curl to triceps extension

10 reverse crunch roll ups / squat jumps

**Remember to stretch!
IMPORTANT: Click on the title of any exercise to watch us perform it!

Day 17: “STRANGER THINGS”

A. Mobility

B. For completion, in the least time possible:

50-40-30-20-10

Squat jumps / air squats

Mountain climbers (complete reps for each side)
Jumping lunges / lunges (complete reps for each side)
V - ups
Burpees / half burpee (with no pushup)

(perform 50 reps of EACH exercise for round 1, then complete 40 reps

of EACH exercise on round 2…until getting to 10 reps for each
exercise on round 5)

Intermediate level: 30-25-20-15-10

Beginner level: 25-20-15-10-5

**Remember to stretch!
IMPORTANT: Click on the title of any exercise to watch us perform it!

DAY 18: “ARMAGEDON”

A. Mobility

B. TABATA
20 sec ON 10 sec OFF
8 rounds of:
- Bench dips
- Power jumps / knee to elbow
- Hindu Push up / on knees
- Odd Object boat hold

C. For completion:

18 – 12 – 6

- Oblique knee to elbow rotation (complete reps for each side)

- Banana rolls
- Hip extension
- Leg raises

**Remember to stretch!
IMPORTANT: Click on the title of any exercise to watch us perform it!

Day 19: “VALLHALA”

A. Mobility

B. For completion:

45 seconds ON, 15 seconds OFF, 3 rounds of:

High plank to low plank / on knees

4 plank jacks + 2 pushups

High plank reaches to side reaches

Singles / high knees

C. For completion:

10-9-8-7-6-5-4-3-2-1

(complete 10 reps of every exercise, then complete 9 reps of each

exercise… until getting to complete 1 rep of each)

Hand release pushups

T-cross sit ups (complete reps for each side)
Clapping pushups / on knees / regular pushups

**Remember to stretch!
IMPORTANT: Click on the title of any exercise to watch us perform it!

DAY 20: “ZOMBIE MODE”

A. Mobility

B. 3 rounds for completion:

12 swings
12 lying pullups
12 combos of: 4 grasshoppers + explosive jump

C. 20 minute AMRAP:

10 thrusters

10 chainsaw row (10 each side)

10 bulgarian squats (10 each side)

45 seconds low plank hold / high plank hold

D. 3 rounds for completion:

- 8 leg raises
- 12 sit ups
- 16 windshield wipers

**Remember to stretch!
IMPORTANT: Click on the title of any exercise to watch us perform it!

Day 21: “HOME OFFICE”

A. Mobility

B. EMOM 12 minutes

Even minutes: 15 squat jumps / air squats

Odd minutes: 10 burpees / slow burpees

C. AMRAP 16 minutes

75 rope singles / high knees

12 bench dips

14 deadlifts

16 alternating bent over rows (8 each side)

D. 3 rounds for completion:

12 archer pushups / on knees / regular pushups

12 walking lunges (6 each side)

12 power jumps / knee to elbow

**Remember to stretch!