Looking for a fast-paced, effective 21-15-9 workout that pushes your limits and gets you sweating? This week’s workout video, Back to Sweat: The 21-15-9 Workout, is exactly what you need! This full-body workout will challenge your endurance, build strength, and elevate your heart rate—all in a short, efficient session.
Why You’ll Love This 21-15-9 Workout
The 21-15-9 rep format is a tried-and-true structure that progressively reduces reps while keeping the intensity high. It’s a great way to stay motivated and push through each round, knowing the rep count decreases as you go. Whether you’re looking for a quick morning sweat session or an add-on to your regular training, this workout delivers results.
What You Need for the 21-15-9 Workout
- Equipment: Dumbbells (or use bodyweight for a no-equipment option)
- Time: Quick and effective—perfect for busy schedules
- Intensity: High, but scalable to all fitness levels
21-15-9 Workout Breakdown: Full-Body Strength and Sweat
Complete each move for 21 reps, then 15 reps, then 9 reps before moving to the next exercise:
1. Squats for Lower-Body Power
- Works: Quads, glutes, hamstrings, and core
- Option: Hold dumbbells for extra resistance or use bodyweight
2. Push-Ups to Build Upper-Body Strength
- Works: Chest, shoulders, triceps, and core
- Option: Modify with knee push-ups if needed
3. Deadlift + Upright Row for Total-Body Activation
- Works: Hamstrings, glutes, back, shoulders, and arms
- Option: Use dumbbells or focus on slow, controlled bodyweight movements
4. Plyo Lunges (or Reverse Lunges) for Leg and Cardio Burn
- Works: Legs, glutes, and core while boosting cardiovascular endurance
- Option: Step back into reverse lunges instead of jumping for a joint-friendly alternative
Pro Tips for a Successful 21-15-9 Workout
- Focus on Form: Quality reps are better than speed—keep your movements controlled.
- Modify as Needed: Adjust the intensity based on your fitness level.
- Stay Hydrated: This workout will get your heart pumping, so have water nearby.
Are you ready to sweat? Press play on the Back to Sweat: The 21-15-9 Workout video and challenge yourself to finish strong!
💻 Watch the video now and let’s crush this workout together!
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