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21 Day Get Tight Challenge

When you start, there is no stopping. Commit for 21 days. You got this.

Gymboss Interval Timer

The majority of my workouts will require the use of a Gymboss Interval Timer. Click the timer to get yours today for $19.95. (I suggest the classic version.) It's 100% worth it, affordable, & portable. You can also use an app on your smart phone but the Gymboss is much tighter to clip on while you're working out.

Do your homework ahead of time to succeed.

Do your homework the day before by watching the workout video(s) so you'll know exactly what equipment you'll need and have an idea of how to perform the exercises. In some workout videos I don't use weights, but that doesn't mean you can't! Use the weight reference guide on the following page to challenge yourself during these workouts. #knowyourlimits. (If you're new to fitness start off with beginner weights.)

Follow the instructions below to get started and stay on track

Step 1: Take your before picture. Women: Sports Bra & Shorts; Men: No Shirt & Shorts (this is the best way to see your total body transformation)

Step 2: Pick a day you know you can start and commit.

Step 3: Follow the workout plans below by clicking the workout title that will take you directly to YouTube.com/hangtightwmarcie to view the workout video. If for some reason a link doesn't work when you click it please copy & paste the title of the workout into the YouTube search followed by HangTightwMarC/HangTIghwMarcie. Additionally, click the link in the description box of "most"videos for a further workout explanation. Optional: you can do the workout with me if it's full length or just grab the exercises and do them on your own.

Step 4: At the end of your 21 days take your after picture. Send before/after pictures to FanMail@hangtightwmarcie.com for optional feature on blog & social media sites OR just to show me your results after 21 short days with my workout plan and nutrition guide.

Step 5: Not to forget your nutrition guide, try your best to follow it as much as you can for optimal results.

Equipment needed for your workouts

You have the option to do all of these workouts using solely your bodyweight only. You'll still get amazing results.

Equipment - Dumbbells, Exercise Ball/Ballast Ball, Medicine Ball,
Bosu Ball, Weight Bar/Body Bar, Jump Rope, Exercise Mat
Based on your fitness level below, decide which weights you
should use for your workouts.

Beginners:
Women- DB 5lbs - 10lbs, Weight Bar/Body Bar- 10lbs - 15lbs
Men- DB 10lbs - 30lbs, Weight Bar/Body Bar- 45lbs - 95lbs

Intermediate:
Women- DB 10lbs - 30lbs, Weight Bar/Body Bar- 10lbs - 95lbs
Men- DB 12.5lbs - 50lbs, Weight Bar/Body Bar- 95lbs - 135lbs

Advanced:
Women- DB 12.5lbs - 60lbs, Weight Bar/Body Bar- 10lbs - 135lbs
Men- DB 15lbs - 70lbs, Weight Bar/Body Bar- 135lbs - 225lbs

Resistance helps speed up fat lost & encourages toning. #liftthoseweights

Before and after every workout you must warm up and cool down.

Click the links below to complete your warm up and cool down routines. #mandatory!

** Your actual workouts will last between 20 - 40 minutes daily. With your warm up & cool down routines included, expect to spend 30 minutes to an 1 hour per day to properly warm up, workout, and cool down.

One of the key secrets to your fitness journey success is taking care of your body by warming up and cooling down properly for each workout session.

Week 1

This will be your hardest week yet if you're new to fitness. It only get's easier after this! Whatever you do, don't give up.

Total Body Fat Burn HIIT Routine ***

Wk1: (12 min) Total Leg Toning Workout (Lateral STYLE)!
Wk2: 50 Reps Quick 3 Mat Jumps (forward & back = 1 rep)

Total Body Fat Burn HIIT Routine ***

Wk1: 20 MIN: At Home HIIT Fat Burn Workout! . Wk2: 50 Rep Bridge Ups

Total Body Maintain HIIT Routine**

100 reps of the following exercises: Dips, Jumping Lunges, Push Ups, Squats, Crunches. Break it up anyway you need to finish!

100 Rep Dips
100 Rep Jumping Lunges
100 Rep Push Ups
100 Rep Squats
100 Rep Crunches

Total Body Fat Burn HIIT Routine ***

Complete both workouts below.

(12 MIN) Fitness: Get Boxer Sexy 12 minutes!
(12 MIN) The Crossover To Sexy Workout!
4 Min Abs in Minutes! FULL LENGTH WORKOUT!

Total Body Fat Burn HIIT Routine ***

The Firm: BRAZIL BUTT LIFT 15Min Workout I HangTight with MarC

(5 min) Wendy's Got BACK: Extreme Bootie HIIT Workout!

50 reps Beginner Pushups* (or regular!)

Bounce Back Total Body Active Recovery Routine*

Optional but encouraged!* Perform 10-30 minutes of cardio followed by:

Ultimate Yoga Pilates SLIM DOWN Workout

Bounce Back Total Body Active Recovery Routine*

Optional but encouraged!* Perform 10-30 minutes of cardio followed by:

20Min Yoga for Beginners: Vinyasa Flow (Step by Step)

Week 2

You're at the halfway mark. Week 2 should be easier than Week 1 now that you're in the swing of things. Keep hanging tight!

Total Body Fat Burn HIIT Routine ***

(15 min) Fitness: Get SuperModel Toned Workout!

8 Min: (HIIT) Buddy Workout #2 (FULL LENGTH)

30 reps each side Lateral Donkey Kick Extensions*

Total Body Fat Burn HIIT Routine ***

(10 min) Fitness: Get Sumo-ED & Get SORE Workout! (New Exercises)

(7 min) Full HIIT TOTAL BODY Workout + TShirt GIVEAWAY!

50 rep Air Squat (weights optional)

Total Body Maintain HIIT Routine**

(30-40 min) The Perfect BUTT Workout!

Total Body Fat Burn HIIT Routine ***

The BEST 45MIN HIP/THIGH Shred Fat Workout for WOMEN! I HangTight with MarC

Total Body Fat Burn HIIT Routine ***

The BEST 5 Min Workout for RUNNERS!

(5 min) Killer BUTT - Sexy BACK Workout! (tone, shape, sculpt)

(15 Min) Crazy 8: Killer Burpee Workout! (HIIT)

Bounce Back Total Body Active Recovery Routine*

Optional but encouraged!* Perform 10-30 minutes of cardio followed by:

25min: GUIDED Power VINYASA YOGA FLOW!

Bounce Back Total Body Active Recovery Routine*

Optional but encouraged!* Perform 10-30 minutes of cardio followed by:

20 Minute: Gentle Heart Pump Yoga Flow (VINYASA)

Week 3

Congrats on finishing the Get Fit 21 Day Challenge. You should feel better about yourself and what you've accomplished.

Total Body Fat Burn HIIT Routine ***

(20 - 30 min) Cardio/Strength City Workout (NEW BUTT EXERCISES)

Total Body Fat Burn HIIT Routine ***

Fitness: Get Boxer Sexy in 12 Minutes!

(4 min) Fitness: Tight Shapely BUNS Workout!

(12 min) The Ultimate Pendulum: HIIT Workout

Total Body Maintain HIIT Routine**

10min: Donkey Kick WORKOUT for Butt & Hips!

15min: Get HangTight with MarC Rock Solid Abs! (NEW EXERCISES)

Complete 10 minutes of cardio of your choice to get your heart rate up!

Total Body Fat Burn HIIT Routine ***

(8 min) HIIT Slimming Workout for Weight Loss l HangTight with MarC

(15 - 20 min) Make It Burn TONING WORKOUT! I HangTight with MarC

Total Body Fat Burn HIIT Routine ***

Start today's workout by performing 10 minutes of interval cardio of your choice. Perform slower cardio for 10-30 seconds & perform faster cardio for 60 seconds.

Hard ABS & Shoulders Workout in 10 Min

Bounce Back Total Body Active Recovery Routine*

Optional but encouraged!* Perform 10-30 minutes of cardio followed by:

20 Minute: Gentle Heart Pump Yoga Flow (VINYASA)

Bounce Back Total Body Active Recovery Routine*

Optional but encouraged!* Perform 10-30 minutes of cardio followed by:

HIIT Vinyasa Yoga Power Fusion Series Flow #1
HIIT Vinyasa Yoga Power Fusion Series Flow #2

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