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The 3:21 Workout

The 3:21 Workout Three minutes a day, for 21 days. This is the routine that was created for those who are super busy.

You may not have enough time to commit to exercise.
You may not have the correct equipment.
You may not know where to start.
This routine is simple, to the point and you do not need any equipment. You can do it at home, or you can do in a hotel room, or you can do it where ever you please.

How can it benefit you?
It will help improve arm strength, it will help you improve leg strength, it will help condition your body to anticipate more exercise (so the body isn’t shocked if you start doing other forms of high intensity exercise over long periods of time), core control, fitness and help your cardio vascular health.

What do you have to do?
You will do six exercises for 30 seconds each. You will push yourself to 85% with each exercise. You will NOT push into pain during the 3:21 Workout. And if an exercise is not tolerable you will not persevere through it… You will change it slightly so you can tolerate it and still continue at 85%. Three minutes a day for 21 days straight.

Why 21 Days?
For best results we recommend you do this routine for 21 days straight. The old adage is true – it takes 21 days to break a habit…We are instilling a nice habit to help you body be healthier.

So what are the 6 six exercises?

Sit ups | Push ups | Squat jumps | Star jumps | High knee running on the spot | Shadow boxing

 

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You can change the order of the routine depending on what you want to address:

Upper body strength
Shadow boxing
Push ups
Star jumps
Sit ups
Squat jumps
High knee running on the spot

Lower body strength
Squat jumps
High knee running on the spot
Star jumps
Shadow boxing
Push ups
Sit ups

Good luck & keep healthy!

Kusal Goonewardena
Elite Athlete Sports Physiotherapist
Melbourne University Olympic and Winter Olympic Team

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