If I signed up late, will I get today’s workout?

You will be sent the following day’s workout via email the next morning. However, the latest Challenge and all workouts from the entire challenge will be posted here –

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After I sign up, what’s next?

The next step is simple, #LetsGetTheWorldHealthy by sharing #TotalFit with anyone and everyone you know who can and should be leading a healthy lifestyle! (YES everybody!!). If the Challenge hasn’t started, be patient, you’ll get emails and further instructions.

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Do I need a gym for the workouts or can I do them at home?

Besides the distance running, all the workouts can be done in your home (provided you have enough space).

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Will beginners be able to do perform all of the workouts?

We have done our best to have workout options for both beginners and the advanced participants. First things first, everyone should consult their physician before beginning any exercise program. Just use your best judgement. If you can’t finish, then complete as much as you can.

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Will you send out a diet for the Challenge?

No, but we will ask you to cut out certain foods for the entire 21 days, and specific foods on special days. There will be more information and instructions on nutrition in tomorrow’s email. Also some days we will provide you with healthy meal options, snacks and recipes.

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Is this challenge only for those who want to lose weight?

No, The 21-DAY CHALLENGE is for anyone who wants to kickstart a healthy lifestyle and see results in 21 days! Naturally, some people will likely lose weight depending on their overall level of health and fitness. The #TotalFit mission is all about promoting healthy lifestyle changes. Our main goal is to educate, motivate, and inspire the world to lead healthier lives in the long-term.

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Although no equipment is required for the challenge, these basic items are very useful and can improve your results:

  1. Exercise Mat
  2. Medicine Ball
  3. Dumb Bells
  4. Jump Rope

*If you don’t have this equipment don’t worry, you can find these items at most any sports store this weekend.

What size medicine ball do I need?

They aren’t required, but will add resistance to your exercises. For most people any medicine ball between 6 – 12 pounds should work. Males may opt for medicine ball between 10-20 lbs. Basically, whatever works for you.

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How heavy should my dumbbells be?

Again, they aren’t required, and that’s hard to say. But I will say the majority of women use 3, 5, 8, 10 or 12lb dumbbells and fellas usually opt for 8, 10, 12 , 15 or 20′s. (Many of these moves will be new to you so you definitely don’t need to go super heavy. Proper form is crucial.)

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What if I can’t afford the equipment needed or just don’t have access?

No worries. but remember “can’t never could” and “won’t never will”! Have a “Can Do” attitude and grab some water bottles filled with water,sand, or rocks as dumbbells, and a book bag filled with books or other items around the house as a medicine bell alternative. Bottom line, please DO NOT email me or my staff with EXCUSES!!! Lets just find a way to make it happen. Remember, ‘Results Start When YOU Do’, so let’s #ShutUpandTrain!

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Now it’s time to get your gear together:

  • Shorts
  • Tops
  • Shoes
  • Socks
  • iPod
  • Hair Clip/Tie/Band

Oh and please support and get your Shut Up & Train gear (shameless plug)…

Support The Challenge


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  1. Lana Hill    

    I don’t know how to do some of the work outs. Is there a section on the web sites where demonstrations are

    1. Challenge Host    

      There is a video demonstration for each workout as well as photos

  2. Tahanna    

    My WHY is because I desire to live a healthier life. I was not exposed to a lot of fresh vegetables as a child, so I am having to retrain my palette. I am also training for a 5K in April. My overall goal is to look and feel good!!!! More energy to get out there and have fun!!!

  3. LaTara Burton    

    What’s the best way to determine how many calories I should eat???

    1. Challenge Host    

      Unfortunately we cannot personalize nutrition advice.

  4. Charlene    

    I need to change my email address to my home……at the time of signup I put my work email. How can I change so that I may get the challenge emails. New email should be

  5. LeAnne    

    I am excited and ready to go… FOCUS!!! Will need all my accountability partners out there!!!

  6. Patrick B    

    I’m all pumped for getting started with the 21 Day Challenge. Where can I go to learn more about the history and developers/trainers of this program?

    1. Challenge Host    

      Thanks for your interest Pat. You can find out about the founder here –

  7. Shannon Jefferson    

    Is there a way to get the 21 day challenge again. I wanted to do it again. The one from Sept…I went into my email and clicked on go to workout and it says page not found..


  8. Christina    

    How long is this challenge page going to be up? I wanted to do the challenege when it started, but I was scheduled to go on vacation. I would like to start it next week, but I want to be sure all of the info will still be available.

  9. Audrey    

    When does the next 21-day challenge begin?

    1. Challenge Host    

      As soon as we have a large enough demand for the next.

  10. Brenda Rivera    

    How do I sign up for the challenges?

  11. Jaqui Jones    

    I need some help with the water challenge. We are suppose to drink 1/2 our body weight daily. In the rules the example was a 200 lbs man drink 100oz. But I thought 1 pound = 16 oz so wouldn’t that be 1600 oz a day? Is there a different conversion? Am I doing the math wrong?

    1. Challenge Host    

      1/2 your body weight in ounces of water. 200 lb man drink 100 oz, we didn’t say anything about a conversion.

  12. NyKisha    

    Can I drink coffee? Recalled reading no nut needed to verify…thanks

  13. Patrice Jackson Murray    

    Healthy lifestyle hear I come. Thanks people!

  14. Stacey Crissinger    

    I would like to sign up for the challenge

  15. kimberly    

    what is the baseline assessment for today i don’t see what to do

    1. Challenge Host    

      Kimberly it sounds like you’re looking at the Week 1 Overview. After you sign up here you will receive an email daily with details and a link to the page with all of the instructions.

  16. Ulrika Hines    

    Please disregard the first half of my question…I didn’t see the same question was asked yesterday. :)

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