21 Day Know Your Macros Challenge

21 Day Know Your Macros Challenge

Macronutrient recommendations vary depending on many factors. In order to successfully count macronutrients, it’s important to know what they are and why some people need different macronutrient ratios than others.

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21 Day Know Your Macros Challenge
  • 21 day challenge Day #18 "Fun Out"
    01:14
    21 day challenge Day #18 "Fun Out"

    21 day challenge Day #18 "Fun Out"

    Join our VIP Facebook group
    https://www.facebook.com/groups/2817566431847474

    Estimated Calories Burned:
    500

    Equipment Needed:
    MB/Chair/Small Step/Stairs/Matt Optional

    Level:
    All Level

    Workout Breakdown

    Warm-Up
    3-5 Minutes

    @Latter In and Out Squat
    @SAO Squat*
    @Jump Side to Side
    @Knee to elb...

  • 21 day challenge Day #17 "Hamstring Burnner"
    01:37
    21 day challenge Day #17 "Hamstring Burnner"

    21 day challenge Day #17 "Hamstring Burnner"

    Join our VIP Facebook group
    https://www.facebook.com/groups/2817566431847474

    Estimated Calories Burned:
    500

    Equipment Needed:
    MB/Chair/Small Step/Stairs/Matt Optional

    Level:
    All Level

    Workout Breakdown

    Warm-Up
    3-5 Minutes

    @MB/DB/KB Swings
    @Start Jump
    @Foam Roll/Paper Plate Hamstring Curls
    @...

  • 21 day challenge Day #16 "Cardio Tabata"
    01:35
    21 day challenge Day #16 "Cardio Tabata"

    21 day challenge Day #16 "Cardio Tabata"

    Join our VIP Facebook group
    https://www.facebook.com/groups/2817566431847474

    Estimated Calories Burned:
    500

    Equipment Needed:
    MB/Chair/Small Step/Stairs/Matt Optional

    Level:
    All Level

    Workout Breakdown

    Warm-Up
    3-5 Minutes

    @High Knee
    @MB Full Slam
    @Push up on Step jump to box
    @Split Squat*

    ...

  • 21 day challenge Day #15 "Step up"
    01:43
    21 day challenge Day #15 "Step up"

    21 day challenge Day #15 "Step up"

    Join our VIP Facebook group
    https://www.facebook.com/groups/2817566431847474

    Estimated Calories Burned:
    300-500

    Equipment Needed:
    MB/Chair/Small Step/DB/Matt Optional

    Level:
    All Level

    Workout Breakdown

    Warm-Up
    3-5 Minutes

    @Wood Chop
    @Figure Skater
    @Step Up Step Down
    @Front Lunges Arm Over ...

  • 21 day challenge Day #11 "Reverse"
    02:13
    21 day challenge Day #11 "Reverse"

    21 day challenge Day #11 "Reverse"

    Join our VIP Facebook group
    https://www.facebook.com/groups/2817566431847474

    Estimated Calories Burned:
    300-500

    Equipment Needed:
    Matt Optional

    Level:
    Intermediate

    Workout Breakdown

    Warm-Up
    3-5 Minutes

    @
    @
    @
    @
    @

    Time: 20 Minutes
    Repetitions: 8-15

    Level: Intermediate

    *Double count exercis...

  • 21 day challenge Day #10 "Jumping"
    01:49
    21 day challenge Day #10 "Jumping"

    21 day challenge Day #10 "Jumping"

    Join our VIP Facebook group
    https://www.facebook.com/groups/2817566431847474

    Estimated Calories Burned:
    300-500

    Equipment Needed:
    Ball, Matt Optional

    Level:
    Intermediate

    Workout Breakdown

    Warm-Up
    3-5 Minutes

    @
    @
    @
    @
    @

    Time: 20 Minutes
    Repetitions: 8-15

    Level: Intermediate

    *Double count e...

  • 21 day challenge Day #9 "Kick"
    02:01
    21 day challenge Day #9 "Kick"

    21 day challenge Day #9 "Kick"

    Join our VIP Facebook group
    https://www.facebook.com/groups/2817566431847474

    Estimated Calories Burned:
    300-500

    Equipment Needed:
    kb, DB, Matt Optional

    Level:
    Intermediate

    Workout Breakdown

    Warm-Up
    3-5 Minutes

    @
    @
    @
    @
    @

    Time: 20 Minutes
    Repetitions: 8-15

    Level: Intermediate

    *Double count...

  • 21 day challenge Day #8 "Curly"
    02:07
    21 day challenge Day #8 "Curly"

    21 day challenge Day #8 "Curly"

    Join our VIP Facebook group
    https://www.facebook.com/groups/2817566431847474

    Estimated Calories Burned:
    300-500

    Equipment Needed:
    Ball, Matt Optional

    Level:
    Intermediate

    Workout Breakdown

    Warm-Up
    3-5 Minutes

    @
    @
    @
    @
    @

    Time: 20 Minutes
    Repetitions: 8-15

    Level: Intermediate

    *Dou...

  • 21 day challenge Day #12 "Recovery"
    09:38
    21 day challenge Day #12 "Recovery"

    21 day challenge Day #12 "Recovery"

  • Recovery Day #5 Relaxation Time
    05:25
    Recovery Day #5 Relaxation Time

    Recovery Day #5 Relaxation Time

    Repeat this sequence

  • 21 Day Challenge #4 "Bug Time"
    02:56
    21 Day Challenge #4 "Bug Time"

    21 Day Challenge #4 "Bug Time"

    Join our VIP Facebook group
    https://www.facebook.com/groups/2817566431847474

    Estimated Calories Burned:
    300-400

    Equipment Needed:
    Chair, Matt Optional

    Level:
    Intermediate

    Workout Breakdown HIIT

    Warm-Up
    3-5 Minutes

    @ Diagonal knee up* 60 sec each side
    @ Dead bug*
    @ Lunges pulse 3 with ...

  • 21 Day ChallengeDay #3 BEASTY
    02:15
    21 Day ChallengeDay #3 BEASTY

    21 Day ChallengeDay #3 BEASTY

    Join our VIP Facebook group
    https://www.facebook.com/groups/2817566431847474

    Estimated Calories Burned:
    300-400

    Equipment Needed:
    Optional Dumbbell, Medicine ball, Basketball, Matt

    Level:
    Basic/Intermediate

    Workout Breakdown HIIT

    Warm-Up
    3-5 Minutes

    @ Single Arm Snatch *
    @ MB Full Sla...

  • 21 day challenge Day #2 "Feeling the power"
    01:38
    21 day challenge Day #2 "Feeling the power"

    21 day challenge Day #2 "Feeling the power"

    Join our VIP Facebook group
    https://www.facebook.com/groups/2817566431847474

    Estimated Calories Burned:
    300-400

    Equipment Needed:
    Dumbbell, Matt Optional

    Level:
    Basic/Intermediate

    Workout Breakdown HIIT

    Warm-Up
    3-5 Minutes

    @ Prisoner Squat
    @ V ups
    @ Jump Squat
    @ Plank Twist

    Time: 60 ...

  • 21 day challenge Day #1 "Baseline"
    01:29
    21 day challenge Day #1 "Baseline"

    21 day challenge Day #1 "Baseline"

    Join our VIP Facebook group
    https://www.facebook.com/groups/2817566431847474

    Estimated Calories Burned:
    300-400

    Equipment Needed:
    Dumbbell, Matt Optional

    Level:
    Basic/Intermediate

    Workout Breakdown HIIT

    Warm-Up
    3-5 Minutes

    @ Split Squat* 60 sec each side
    @ Hover walk
    @ Roll Out/walkou...

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