B ACK TO B A SICS

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 2 1 - DAY P R O G R A M

Welcome to the Back to Basics 21-Day Workout Program!

This plan is designed to be your resource for establishing a strong fitness foundation
and achieving your wellness goals. Here’s a glimpse of what to expect:

21-DAY WORKOUT CALENDAR

This plan provides you with a calendar that balances cardio, strength training, flexibility, and
rest days. This structure ensures that you’re training all aspects of your fitness while giving
your body the proper time it needs to recover.

GROUP FITNESS CLASS BREAKDOWN

To better suit your preferences and fitness level, we included a handy guide to group fitness
classes that align with the plan’s structure. Whether you prefer high-energy spin classes, the
strength-building benefits of BodyPump, or relaxing in the mind~body studio, you can make
your favorite classes fit into your new routine!

WARM-UP AND COOL-DOWN

You’ll find an expertly crafted warm-up and cool-down routine developed by the
physiotherapy team from Renew Wellness. These are crucial for preventing injury, improving
mobility, and optimizing your workout performance.

NUTRITIONAL GUIDANCE FOR OPTIMAL FUELING

Loop Nutrition’s Registered Dietitians have written down their most valuable
tips on how to fuel your body pre and post-workout effectively. You’ll learn the
nutrients you need and when to eat them!

It’s always easier with a friend! Our Personal Training staff can help you
see faster, more effective results!

Ask a trainer how to use these workouts to start seeing results and achieving your fitness goals!

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 21-DAY WORKOUT CALENDAR:
Here’s our three-week workout program - structured to include four workouts per week. We encourage you to make
it your own! Listen to your body, make sure you properly warm up and cool down, and always challenge yourself - that’s
where the growth happens!

Get after it!

M O N DAY T U E S DAY W E D N E S DAY T H U R S DAY F R I DAY S AT U R DAY S U N DAY

1 2 3 4 5 6 7

Cardio: REST Strength: REST Flexibility: Strength: REST

Group Fitness Upper Body 1 Group Fitness Lower Body 1
Classes Classes
30-45 min.

8 9 10 11 12 13 14

Cardio: REST Strength: REST Flexibility: Strength: REST

Group Fitness Upper Body 2 Group Fitness Lower Body 2
Classes Classes
30-45 min.

15 16 17 18 19 20 21

Cardio: REST Strength: REST Flexibility: Strength: REST

Group Fitness Upper Body 3 Group Fitness Lower Body 3
Classes Classes
30-45 min.

WEEKLY WORKOUTS!
Follow O on social for
new exercises and advice!

What’re you waiting for?

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Go have an awesome workout! HAVE A QUESTION?
ASK AN O PERSONAL TRAINER
GROUP FITNESS CLASS BREAKDOWN:
To better suit your preferences and fitness level, we included a handy guide to group fitness classes that align with the
plan’s structure. Whether you prefer high-energy spin classes, the strength-building benefits of BodyPump, or relaxing in
the mind~body studio, you can make your favorite classes fit into your new routine!

CARDIO FLEXIBILITY STRENGTH

BODYCOMBAT: LesMills BodyCombat BARRE: This class has roots in ballet but BODYPUMP: Les Mills BodyPump is
is a high-energy martial arts-inspired needs no ballet training for success! a full-body weights workout for anyone
workout with no complex moves to 60 looking to get lean, toned, and fit fast!
master. 60 60

BODYBALANCE: Les Mills BodyBalance

BODYJAM: LesMills ultimate is a motivating blend of yoga with Tai Chi CORE: A class designed to sculpt 360
combination of music, dance, and cardio and Pilates. 30 45 55 degrees of your core! 30
moves! 30 45 55

DIRTY30: Focused fat-burning exercises

LADDER: Climb your way through this DEFINE: Contemporary, cutting-edge that will leave you feeling sweaty and
cardio interval class for a calorie burn! Pilates Sculpt for a total body burn! accomplished.) 30
30 45 60

INTENSITY: Total body, strength-based

COMBAT LADDER: Climb your way PILATES: A low-impact class that works HIIT training with cardio intervals for
through this martial arts-based cardio to balance all muscle groups with a maximum calorie burn! 30 45 60
interval class. specific emphasis on the core. 45 60
30 45 SHRED: Put your strength to the test
with this As Many Reps As Possible circuit
VINYASA FLOW YOGA: String style workout! 55
RPM: This cycling workout is set to together yoga poses to move in cadence
the rhythm of motivating music and with your breath with meditation, leaving M’BALA: Leave it all on the mat with
transforms you with an effective workout. you feeling calm and centered. 60 yoga cardio sculpt! 60
45

CHISEL: Full body workout focusing on

POWER YOGA: Sync your breath with strength, endurance, and agility.
SPRINT: Using an indoor bike to muscular endurance movements.
achieve fast results with this HIIT cycling 55 60
60
workout. 30
HIIT: This type of training involves
repeated bouts of high-intensity effort
DIRTY30: A fast, focused class that will GENTLE YOGA: Connecting breath followed by varied recovery times.
leave you feeling the burn! 30 with movement. Gentle yoga offers a 30 45 60
slower-paced class focused on lengthening
and stretching. 60
TABATA: Using quick rounds with 20-sec.
bursts of work followed by 10 sec. of rest, WEEKLY
you are able to maximize your fitness.
45 KEY
GROUP FITNESS
CALENDAR!
INTENSITY SCALE:
ZUMBA: A mix of low and high-intensity DOWNLOAD
moves for an interval dance fitness party! NOW!
TIME DURATION: 30 45 55 60
60
STRENGTH WORKOUTS:
Switch your strength workouts weekly or stick with your favorite for accelerated progress!
Always practice proper form and take your time - it’s you vs. you out there! If you’ve got questions,
our top-notch Personal Trainers are standing by to help out.

UPPER BODY 1 LOWER BODY 1

15 PUSH-UPS 10 B W S Q U AT S

10 CHEST PRESS 10 WA L K I N G LU N G E S
3 SETS

3 SETS
10 C H E S T F LY 10 LEG PRESS

10 DB PULLOVER 12 HAMSTRING CURLS

10 INCLINE CHEST PRESS 15 CALF RAISES

UPPER BODY 2 LOWER BODY 2

10 S E AT E D R O W 10 B O X S Q U AT S

10 PULL-DOWN 10 STEP UPS

3 SETS
3 SETS

10 FACE PULLS 10 LUNGES

10 R E V E R S E F LY 10 L AT E R A L L U N G E S

10 SINGLE ARM DB ROW 15 CALF RAISES

12 EZ BAR BICEP CURLS

UPPER BODY 3 LOWER BODY 3

10 ARNOLD PRESS 12 HAMSTRING CURLS

10 O V E R H E A D T R I C E P E X T. 10 B U L G A R I A N S P L I T S Q U AT S
3 SETS

3 SETS

10 C RO S S - B O DY B I C E P C U R L S 10 LEG EXTENSIONS

10 L AT E R A L R A I S E S 15 STEP UPS

15 R E V E R S E F LY 15 BANDED GLUTE BRIDGES

SHOP NOW!
 WARM-UP &
COOL-DOWN
WARM-UP COOL-DOWN
The goal of a good warm up is to really get our A thoughtful cool-down is a vital component of
brain + muscles communicating with each other your workout, promoting recovery, mobility, and
to prepare for activity. Opt for a 10-15 minute overall well-being. Opt for at least a 10-minute
warm-up routine tailored to prime your body cool down routine to smoothly transition back
for optimal performance. to your baseline heart rate.

LOWER BODY LOWER BODY

1 Kneeling Ankle Dorsiflexion 30 Forward Fold
MIN. SEC.

5 Hip Controlled Articular Rotation 15-3 0 Deep Lunges

SEC.

8 Cossack Squats 30 Seated Hamstring Stretch

SEC.

10 Low Rig-Assisted Squats 15-3 0 Quad Stretch

SEC.

8 Quadruped Thoracic Rotations 30 Calf Stretch

SEC.

UPPER BODY UPPER BODY

15 Dynamic Arm Swings 1 Neck and Shoulder Rolls
MIN.

12 Shoulder Blade Squeezes 15-3 0 Tricep Stretch

SEC.

20 Overhead Shoulder Stretch 30 Lat Stretch

SEC. SEC.

12 Rotator Cuff Activation 15-3 0 Cat Cow

SEC.

15 Scapular Push Ups 30 Child’s Pose

SEC.

CARDIO CARDIO
10 Dead-lift + Single Leg - Hip Hinges 10 Treadmill Walk / Bike Ride
MIN.

5 World’s Greatest Stretch

15 Calf Raises

5 Standing Hip Articular Rotations E X P L O R E , T R E AT, R E S T O R E

30 High Knees
SEC.
HAVE A QUESTION?
PRO TIPS: Ask a Physiotherapist!
• Perform each movement in a controlled manner to
enhance flexibility and activate muscles.

• Focus on your breathing, taking deep breaths to READ MORE ABOUT

oxygenate your muscles.
EACH MOVEMENT →
• Adjust the number of reps based on your fitness level,
gradually increasing intensity over time.
 POST WORKOUT
NUTRITION
Nutrient and caloric needs differ depending on the
All Foods Fit.
intensity of exercise. RE G IS TE RE D
C H A T W IT H A
FO R FR EE !
If you are not eating a meal within an hour of a work D IE TI TI A N
out, eat a snack after that includes a protein and
carb source and hydration promoting beverage.

ENERGY-ENHANCING FOODS
HARD TRAINING
(HIGH-INTENSITY/HIGH VOLUME 90+ MIN. OR 2-A-DAYS)
Nutrition after high-intensity training should focus on
restoring glycogen stores and muscle repair with whole
grains or energy-enhancing foods along with protein.
100% WHOLE-GRAIN BREAD WHOLE-GRAIN PASTA
BAGELS BEANS
CALORIE & CARBS
INCREASE
TORTILLAS POTATOES
PITA BREAD OATMEAL
CRACKERS WHOLE-GRAIN PASTA
BROWN RICE BREAKFAST CEREALS

MODERATE TRAINING

MUSCLE-BUILDING FOODS
(CARDIO OR STRENGTH TRAINING-60 MIN.)
Nutrition after moderate-intensity training should focus
on lean proteins or recovery/muscle-building foods with
adequate amounts of carbohydrates.
CHICKEN- SIRLOIN
GRILLED,BAKED,BOILED,ROASTED LEAN GROUND BEEF
CALORIE & CARBS FISH EGGS
MODERATE PORK LOIN
TURKEY
LOW-FAT CHEESE
TOFU

LIGHT TRAINING
(RECOVERY, TRAINING EXERCISES, REST DAY) ANTIOXIDANT-RICH FOODS
Light training days or rest days are a great time to focus on
vegetables or antioxidant-rich foods with adequate protein
intake and hydration.
APPLES STRAWBERRIES CARROTS
ORANGES BROCCOLI CAULIFLOWER
CALORIE & CARBS BANANAS GREEN BEANS MUSHROOMS
DECREASE BLUEBERRIES SPINACH CUCUMBERS
GRAPES ROMAIN TOMATOES
MELON LETTUCE