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21 Day Plan: Day 12 to 21

22 Mar 2023

We are beyond excited to welcome you to the Jetts family — we have a wonderful 21 days ahead of you.

By the end of this process, we want you to feel comfortable in your new gym and equip you with some knowledge that will assist you in achieving your fitness goals.



Day 12: Sleep

If you’re not sleeping well, or long enough at night, use these tips to improve the quality of your rest to ensure you get more of that precious REM sleep. We all have different amounts of sleep we need, but 6-8 hours is optimal! Start by allowing your body enough time each night to recharge—establish a healthy sleep routine by going to bed and waking up around the same time each day.

When you have a regular wake time, your body actually begins the process of waking up long before your alarm sounds. Ensure your bedroom is dark enough to maintain uninterrupted sleep and try to make sure it’s quiet! 🤫 Shhhh! That includes mental chatter: don’t try and solve tomorrow’s problems, bedtime is for sleep!

Turn your phone off at least an hour before bed. The screens promote wakefulness, so don’t get into the habit of scrolling through the ‘Gram for too long in bed. Wind down with some gentle music, some real life *conversation*, some light reading or if your palms are sweaty even at the thought of being separated from your phone then find a sleep meditation app that works for you.

Sleep well and you’ll be firing on all cylinders in no time!




Day 13: Swole and Flexy

Teamo, today we are getting flexy. When we stress our body out with exercise, and then remain in a seated position all day, our body is forced into some compromising positions. If we don’t address these sub-optimal positions, we are increasing our likelihood of injury and could be limiting the effect of our workouts.

Never fear, Jetts Coach Sara is here to show you a great whole body mobility routine to keep you supple and flexy. Do this whenever you feel tight, or perhaps on your rest days to aid recovery.




Day 14: Are you Prepared?

Today’s video is a simple one team. This is a reminder to think ahead with your nutrition. Don’t forget, this doesn’t need to be a 2 hour cook up, it can be as simple as cooking a little extra for dinner so you can eat it for lunch tomorrow. Remember to keep up your 2 nutritional habits here: 1 serving of veggies + 1 extra serving of protein per day.

Make Bart a happy coach by making this nutritional foresight a habit.




Day 15: Cardio Workout

Today we move slowly and then finish fast. Kind of like the cycling sprint event in the velodrome. Have you seen that before? It’s pretty cool.
There are some incredible fitness changes that can come from bringing the intensity down a notch. We can teach our body to use oxygen more efficiently when we sustain sub maximal heart rates. This is exactly what we are doing today.

Listen carefully to the intensities that Bart encourages, we need to make sure you aren’t working too hard in the first section, then make sure we are moving fast to finish.


Cardio Workout (20 mins)

Find a Treadmill, Elliptical Treadmill, Stationary Bike or Recumbent Bike

  • 15 min Moderate Intensity 50-60% (Hold Heart Rate Steady)
  • 5 min High Intensity 80-90% (Finish Fast!)




Day 16: Full Body Workout

If we hit our intensities correctly yesterday, you should feel charged and ready to attack this workout. Which is good, because we have added a bit of spice to this one.

We are still focusing on slow, controlled, heavy movements for the first 2 movements, and then introduce you to an EMOM, one of the best ways to develop your work capacity. Make sure you do a thorough warm up before this one!


Full Body Workout

3 Sets / 6-8 Reps / 1 minute rest between sets

  • Dual KB Deadlift
  • DB Reverse Lunge

EMOM (Every Minute On The Minute) 4 Rounds

  • Minute 1: 15 TRX Row
  • Minute 2: 15 DB Push Press
  • Minute 3: 100m Row




Day 17: Clean Cooking

How much food do I eat? We get this question a lot. So today we are guiding you through making a perfectly balanced meal using your hands as a portion guide.

It’s good to note that an individual’s metabolism is a complex beast. How complex?! Check out this map of your metabolism, it’s Bart’s favourite picture ever: Rosch’s metabolic pathway map, so it’s your mission to experiment with different foods that work for your body.

We should be focusing on whole natural foods that support our training. Once we have found an amount that allows us to recover and fuel our workouts, then we can begin playing with more/less amounts




Day 18: Full Body Workout

Congratulations on making it to day 18! Virtual fist bump! A big component of the Training Gym philosophy is an objective measurement, in this context, this means to test then retesting our fitness to see our progress. Today we repeat the workout performed on day 1. We want you to pay attention to how this feels in comparison to 3 weeks ago.

You should feel you can move through greater ranges of motion. You should feel more stable in your movements. And hopefully, you will see an improvement in your overall score.

But first, some homework: squat practice.


Full Body Workout

Box Squat Practice for 15 minutes

Benchmark Retest

1 minute / 1 minute rest

  • DB Push Press
  • Goblet Squat
  • DB Burpee
  • Machine Assisted Pull
  • Rower




Day 19: Muscle Soreness

By now, you may have experienced the wonderful occurrence of muscle soreness days after exercising. Emphasis on ‘wonderful’…
In today’s video Bart explains why this may happen, what it means, and how to avoid it.

Only two more days left of your 21 Day Plan! So stay tuned for information about motivation and start planning your next fitness goal.




Day 20: Mastering Motivation

Getting fit might be challenging, it might be tough… but it should always be fun! There is no destination in your health and fitness. There will be no point where you say ‘Yep, I’m fit enough and am finally healthy’. The entire process is ongoing and fluid. We at Jetts know this. That’s why we want you to fall in love with the process, not the result.

The feeling of lifting something you have never lifted before.
The feeling after doing a workout faster than you ever have.
The feeling of a clear mind and clean nutrition.
The feeling of being a part of something bigger than yourself.
This is what it’s about.

Go after those goals and don’t let fear hold you back. Remember to always give yourself some time out to relax and refocus your mind with positive self talk.




Day 21: Where To Now?

Congratulations on making it through your 21 Day Plan! Over the last 21 days, we have introduced you to a number of training styles.

  • Pin-loaded machines.
  • Free weights.
  • HIIT
  • Steady state cardio.
  • Integrated training.

And we have given you some lifestyle habits to conquer.

  • 1 extra portion of veggies per day.
  • 1 extra portion of protein per day.
  • Having a meal prepared for the coming day.
  • Practising wide gaze meditation whenever possible.
  • Waking up at a similar time every day.

These fundamental training styles and habits will give you a great foundation to achieve any of your health and fitness goals. The key though is to do them consistently. Whatever your next step within Jetts is, always remember you are not alone in the club. Your Team Members can point you in the right direction, whilst also letting you know of any programs, promotions or challenges coming up.

Good luck out there. We will see you in the gym.