21-Day Post-Vacation Challenge: Get Back in Shape in Just 21 Minutes a Day
The holidays were great—sunshine, relaxation, good food… and probably a few indulgences. Now is the perfect time to get back into the swing of things and recharge.
Introducing the 21-Day Post-Vacation Challenge : a simple, motivating, and effective plan that combines 21 minutes of training per day with three habit changes that will accelerate results.
Inspired by 365 Workout , this challenge will help you get back in shape and adopt healthier habits, without radical diets or endless workouts.
The Challenge Plan
For 21 days straight , you will follow these three pillars:
1. No training → With training
- 21 minutes of daily training based on Training 365 .
- Simple, effective exercises that are adaptable to any level.
- You can train at home, at the gym, or outdoors—you just need space to move.
2. Without bread → With milkshake
- Swap your breakfast or snack bread for a nutritious protein shake.
- More protein, less refined sugar, better muscle recovery.
- Suggestion: milk or plant-based drink + protein powder + fruit + oats.
3. Without alcohol → With water
- Replace alcoholic beverages with water, herbal teas or natural flavored water.
- Stay hydrated, improve muscle recovery and sleep quality.
- Small change, big benefits.
21-Minute Workout Example
(Based on the 365 Training framework)
Format: 40 sec work / 20 sec rest – 3 rounds
- Jumping jacks
- Jump squat
- Push-ups
- Mountain climbers
- Side plank (right)
- Side plank (left)
- Burpees
Rest between rounds: 1 minute
💡 Tip: Always set the timer for 21 minutes to stay focused.
Playlist for the Challenge
- Eye of the Tiger – Survivor
- Stronger – Kanye West
- Can’t Stop the Feeling – Justin Timberlake
- Don’t Stop Me Now – Queen
- Titanium – David Guetta ft. Sia
Music = extra energy. Create your own motivational playlist and train with more energy.
Because It Works
- Short and intense: 21 minutes is enough time to work on strength, cardio and endurance.
- Consistency: 21 consecutive days helps create habits.
- Smart swaps: Simple improvements in nutrition and hydration accelerate results.
Do you accept the challenge?
You join Training 365 and receive:
- 21-minute daily workouts for the whole year.
- Step-by-step monitoring.
- Exercises adaptable to your level.
🔗 Start Training 365 today and transform your body and energy.
