This 21-Day Workout Program from Shape x obé Will Help You Hit Refresh

The pandemic changed everything — from the way we work to how we work out. Long commutes and crowded gyms have been swapped for Zoom meetings and on-demand fitness classes. Now more than ever you're looking for innovative ways to boost endorphins with a fun, accessible sweat.

And, if the past few years have taught us anything, it's that fitness doesn't have to be complicated. You don't need a bunch of high-tech gear — just a mat and some motivation to get moving. It's natural if the latter half of that combo has been fleeting as of late. It can be difficult to find the energy to do much of anything with a global health pandemic afoot.

To help, we teamed up with the expert trainers at obé Fitness, to deliver a high-energy, easy-to-follow workout program, so you can feel ready to take on whatever life throws at you.

How it works: Click here to redeem your first free month of obé Fitness.* Then follow along for the next 21 days using the daily workout schedule below as your guide. (Join Shape's private Goal Crushers Facebook group if you're looking for an accountability squad!) Record your progress with our custom accountability tracker (download yours below) that also includes a hydration and mindfulness reminder each day.

21 Jump Start: Week 1

Half-Kneeling Torso Rotation

A. Start half-kneeling with right foot and left knee on the floor. Reach both arms straight in front at shoulder height.

B. Without moving hips, rotate upper body to the right, reaching right arm straight behind you and left arm straight in front.

C. Return to center and repeat, this time rotating to left.

Perform for 30 seconds per side.

Marching Bridge

A. Begin lying flat on your back, with knees bent, feet flat on the floor, and heels directly underneath knees. Driving into heels, lift hips up by squeezing glutes and engaging core.

B. Without letting hips drop or sway, lift bent left leg, bringing knee closer to chest. Hold for 3 seconds.

C. Return foot to floor. Repeat on other side bringing right knee in, never dropping hips. Continue alternating sides.

Perform for 30 seconds.

Side Plank Knee Drive

A. Begin lying on right side in a modified side plank (elbow under shoulder, body stacked in straight line with bottom knee on floor, hips lifted).

B. Without dropping hips, extend left arm overhead and left leg long. Using your oblique, pull left elbow to left knee, hold for one second, and reach long.

Perform for 30 seconds per side.

Kneeling Kickback

A. Begin on hands and knees in tabletop position. Lift right leg up and extend it straight back at hip height.

B. Keeping core engaged, bend right knee in toward right elbow, then extend back.

Perform for 30 seconds per side.

Frog Crunch

A. Begin lying flat on your back with both legs lifted and bent to ninety degrees above hips. Reach both arms straight up to the sky above shoulders.

B. Keeping low back pressing into floor, pull elbows to the floor while bending them to ninety degrees. At the same time, open legs as wide as you can without arching your back.

C. In one fluid motion, return to start.

Perform for 30 seconds.

Hand-Release Push-Up

A. Begin lying on stomach, palms on floor just outside of shoulders. Lift palms off the floor, squeezing shoulder blades together, then return.

B. Keeping core tight and back straight, press off floor until you are in a modified push-up position (knees on floor).

C. Slowly with control, lower back to starting position.

Perform for 30 seconds.

Dumbbell Deadlift

A. Begin by holding a heavy dumbbell in each hand down by sides. With knees softly bent, hinge at hips, keeping spine straight, and neck long.

B. Once chest is parallel to floor, drive through heels, lift chest, and squeeze glutes as you return to upright position.

Perform for 60 seconds.

Rotational Press

A. Begin standing with medium dumbbell in each hand. Bending the elbows, hold both weights at shoulder height, palms facing in toward your body.

B. Extend left arm straight up to the sky, rotating palm forward as you do. Return arm to starting position, then repeat on other side. Continue alternating sides.

Perform for 30 seconds.

Bent-Over Row

A. Begin with a medium dumbbell in each hand. Hinge at the hips, keeping knees softly bent, and back flat to a 45-degree angle.

B. Bend both elbows pointing them back as you squeeze shoulder blades together, pulling weights to bottom of ribcage.

C. Return to starting position.

Perform for 30 seconds.

Plank Knee Cross

A. Begin in high plank position with palms under shoulders and back flat.
B. Lift right leg up to hover, then bend leg, bringing knee in and across chest to left elbow.
C. Bring right knee to right elbow. Return foot back to floor.
Perform 8 reps per side.

Side Lunge + Leg Raise

A. Begin standing. Step right foot out to side, bend knee and drive hips back coming into side lunge.
B. Balanacing on bent right leg, pull left leg into side as you bend left knee. Step left leg back onto floor.
C. Balancing on left leg, lift a straight right leg up and down. Return to starting position.
Perform 8 reps per side.

Bicycle Hold

A. Lie on your back, fingers laced behind head, elbows wide.

B. Keeping low back on ground, hover legs straight off floor.

C. Bend left knee in, twist torso, and bring right elbow to left knee. Hold for one second, then switch sides.

Perform 8 reps per side.

Rolling Uppercuts

A. Begin in boxer's stance — knees softly bent, elbows bent tight to sides, knuckles under chin.

B. While rolling shoulders, drive right knuckles up, then left knuckles. Keep elbows bent and arms close to body.

Perform for 30 seconds.

Standing Knee Drive

A. Begin standing on right leg, with knee softly bent. Bend left knee and drive it up toward body while pulling both hands toward knee.

B. Straighten left leg and lightly touch toe to the floor before bending back up.

Perform for 30 seconds per side.

Power Jacks

A. Start standing with feet together, elbows bent by sides, knuckles at shoulders.

B. Jump both feet out slightly wider than hips while punching arms straight up to the sky above shoulders. Return to starting position.

Perform for 30 seconds.

10-Minute Express HIIT Workout

Follow along as Dorian takes you through a quick high-intensity workout to really get your heart rate up and blood flowing. Next, complete the strength training workout below for a double-up day.

Curtsy Lunge x Lateral Raise

A. With a weight in each hand, step back with right foot so it's crossed behind left foot, bending both knees, coming into a curtsy lunge.

B. As you come into lunge, raise weights out to either side, stopping at shoulder-height.

C. Lower arms and stand, repeating pattern on other side. Continue alternating sides.

Perform for 30 seconds.

Dumbbell Reach Through to Push-Up

A. Start in high plank with palms under shoulders and back flat. Place one weight on floor just beneath chest.

B. Grab weight with right hand, pike hips up, and reach right arm throuh center and back between legs.

C. Return weight floor and palm to starting position. Perform one push-up.Repeat pattern on opposite side. Continue alternating sides.

Perform for 30 seconds.

Pulse Squat

A. Start standing with feet hip-width apart holding one weight near body at chest height.

B. Bend knees and keep chest lifted, coming into a squat.

C. Pulse hips twice before returning to standing.

Perform for 30 seconds.

Single-Leg Circles

A. Start lying on back with legs straight. Extend left leg long up in the air and draw medium-size circles with toe for 20 seconds.

B. Reverse the circles for 20 seconds.

C. Repeat with opposite leg.

Perform for 40 seconds total per side.

Criss-Cross

A. Start lying on back with legs in tabletop position, fingers laced behind head.

B. Curl head, neck, and shoulders off ground. Extend left leg straight, and bend right knee as you bring left elbow to meet right knee.

C. Switch sides, bringing right elbow to left knee. Continute alternating sides.

Perform for 30 seconds.

Side-Lying Kick

A. Begin lying on left side on forearm with bottom knee bent at 90-degree angle and right leg straight, stacked on top.

B. Lift right leg up to hip-height, flex foot, and sweep leg forward.

C. Point foot as you sweep right back slightly behind body.

Perform for 30 seconds per side.

Downward Dog Flow

A. Begin in high plank, palms under shoulders, hips tucked.

B. Send hips up to sky in downward dog, knees can be straight or bent.

C. Reverse movement coming back to high plank.

Perform for 20 seconds.

Double Eagle Wrap

A. Begin standing on left foot, and bend into left leg as you wrap right leg on top.

B. Wrap right arm under left in front of chest, palms facing in.

C. Round the spine and draw the elbows down toward belly. Straighten spine, and repeat, curving elbows down and up.

Perform for 20 seconds per side.

Even Breathwork

A. Begin sitting on knees, hands tented on shoulders.

B. Breathe freely in through the nose and out through the nose as you twist side to side.

Perform for 30 seconds.

Choose from one of 22 live classes across cardio, strength training, HIIT, and more.

21 Jump Start: Week 2

Standing Bent-Over Fly

A. Stand with feet slightly wider than hips. Hinge upper body forward keeping spine straight. Holding a light dumbbell in each hand, extend arms straight down to floor.

B. Raise arms out to sides, squeezing shoulder blades back and down. Return to center.

Perform for 30 seconds.

Sumo Squat Overhead Raise

A. Stand with feet wider than hip-width apart, toes turned slightly out. Hold one light weight in each hand.

B. Bend knees, keeping them in line with toes, to come into a sumo squat.

C. Maintain squat as you press weights up overhead. Then, bring weights down and around creating half circles to either side, as you press through heels and return to standing.

Perform for 30 seconds.

Plank Toe Taps with Band

A. Begin in high plank with a mini resistance band looped around thighs just above knees.

B. Tap right foot out to side, return to center. Tap left foot to side, return to center.

Perform for 30 seconds.

Side-Lying Leg Circles with Band

A. Start lying on right side with a mini resistance band around thighs just above knees.

B. Lift left leg forward, up, back, and around drawing a circle with toes. Reverse directions.

C. Repeat, lying on right side, circling left leg.

Perform for 30 seconds per side.

Single-Leg Glute Bridge with Band

A. Begin lying on your back, feet planted, knees bent. Place a mini resistance band around thighs just above knees.

B. Press through heels to lift hips. Stretch right leg out long and pulse.

C. Return foot to floor. Repeat on opposite side.

Perform for 30 seconds per side.

Supine Crunch with Band

A. Begin lying on your back with mini resistance band wrapped around thighs just above knees. Bring legs into tabletop position, bent at 90-degrees. Lift head, neck, and shoulder to crunch up.

B. Lower head as you spread legs out wide.

Perform for 30 seconds.

Supine Straight-Leg Hollow Hold

A. Begin lying on your back, legs straight, arms stretched straight above you.

B. Lift head, neck, and shoulders off ground as you reach hands out.

C. Hover here as you bend arms and squeeze elbows into ribcage.

D. Stretch arms long and lower back to starting position.

Perform for 30 seconds.

Step Chug Into Heisman

A. Step out to side with right foot. Replace that foot with left while driving right knee to chest.

B. Reverse movement, stepping out with left foot, replacing with right, and driving left knee to chest to return to starting position.

C. Step forward with right foot, knees softly bent. Return. Step forward with left leg, knees softly bent. Return.

Perform for 30 seconds.

Snake Arms to Squat

A. From standing, jump feet in and bend knees coming into a narrow squat.

B. Hop feet out wide to stand, snake or "roll" body to right with right arm, then roll to opposite side.

Perform for 30 seconds.

Diagonal Plank Hops to Jump Squat

A. Start in high plank, palms under shoulders, hips tucked. Hop both feet in toward right wrist, then back to plank.

B. Hop both feet in toward left wrist, then back to center.

C. Hop both feet forward, landing outside of hands. Press through heels to come to standing and immediately perform a jump squat. Land with soft knees.

Perform for 30 seconds.

Tempo Weighted Squats

A. Begin standing with feet hip-width apart, dumbbells racked at shoulders.

B. Lower hips, and bend knees to come into a squat, taking three seconds to get to the bottom.

C. Push through heels to return to standing, taking three seconds to get there.

Perform for 45 seconds.

Single-Leg Deadlift

A. Begin standing with one dumbbell in right hand. Hinge, pushing hips back as you lift right leg straight back as weight comes down in front of shin.

B. Push through glutes and hamstrings to lift back to standing. Repeat on other side.

Perform for 30 seconds per side.

Half-Kneeling Bicep Curl

A. Begin kneeling with left foot and right knee on floor. Hold one dumbbell in right hand.

B. Perform a bicep curl. Repeat on other side, switching legs and arms.

Perform for 30 seconds per side.

10-Minute Express Cardio Boxing Workout

Get in your fighter's stance and prepare to sweat with Niki in this speedy cardio boxing routine. Next, complete the barre workout below for a double-up day.

Elevated Parallel Squats

A. Start facing the back of a chair, hands lightly gripping the chair, and small exercise ball between inner thighs.

B. Lift heels, coming to balls of your feet.

C. Bend knees and squat down a few inches, keeping heels lifted. Return to starting position.

Perform for 20-30 seconds.

Reverse Lunge to Kick

A. Begin with back of chair at left side, left hand resting lightly, opposite arm stretched out to side. Step right leg back into a reverse lunge.

B. Press through left heel to stand, sweeping a straight right leg forward into a kick as you do. Repeat on opposite side.

Perform for 20-30 seconds per side.

Seated Alternating Leg Lift

A. Begin seated with small exercise ball propped behind low back, knees bent, and feet flat on floor. Bring arms to first position in front of chest.
B. Lift left knee to chest and open arms wide to second position. Return to start. Continue alternating legs.
Perform for 20-30 seconds.

Side Chug Hips

A. Hop (chug) two times to right.

B. Tap right foot out twice.

C. Repeat, hopping and tapping to left.

Perform for 30 seconds.

Sassy Hip Shoulders

A. Step side to side into right hip then left hip with arms straight above head.

B. "Brush" off right shoulder then left shoulder.

C. Squat to roll under.

Perform for 30 seconds.

Hip Rolls Push Away

A. Step out and together to right twice while rolling hips, arms in "L" shape above head.

B. Step in opposite direction, and "push away."

Perform for 30 seconds.

Supine Single Toes Taps

A. Begin lying on back with knees in tabletop position, legs bent to 90 degrees

B. Keeping legs bent, tap right toes to floor, and return to tabletop. Tap left toes, then return. Continue alternating sides.

Perform for 30 seconds.

Quadruped Kickback

A. Begin on all fours, palms under shoulders, knees under hips.

B. Lift bent right leg so toes point to sky. Stop at hip-height, as to not arch your low back.

Perform for 30 seconds per side.

Overhead Triceps Extension with Hip Thust

A. Begin kneeling with tops of feet flat on the floor. Sit back into heels.

B. Holding one light dumbbell, extend arms up and back, making two 90-degree angles, elbows up, and triceps close to head.

C. Push hips forward, coming to high kneeling position, as you reach arms long into a triceps extension.

Perform for 30 seconds.

Choose from one of 22 live classes across cardio, strength training, HIIT, and more.

21 Jump Start: Week 3

Inchworm

A. Begin standing. Send hips back and reach hands to floor, keeping legs as straight as possible.

B. Crawl out to high plank, shoulders stacked over wrists, hips level with shoulders, legs straight.

C. Reverse movement, crawling hands back to toes, keeping legs straight. Lift chest and come to stand.

Perform for 30 seconds.

Thruster + Reverse Lunge

A. Begin standing with a dumbbell in each hand, resting on shoulders in racked position.

B. Bend knees, coming into a squat, keeping chest lifted.

C. Explosively drive through heels as you come to stand, while simultaneously pressing weights straight up overhead.

D. Keeping arms lifted, step right leg back into a reverse lunge, bending knees to 90-degree angles. Press through front heel to stand, repeat lunge on opposite side.

Perform 10 reps per side.

Renegade Row

A. Start in a high plank with feet wider than hip-width, holding one weight in each hand.

B. Pull right weight up and back to bottom of ribcage, elbow to sky. Return weight to floor.

C. Perform one push-up. Repeat on opposite side.

Perform 10 reps per side.

L-Sit Roll-Up

A. Begin lying flat on the floor with legs slightly wider than hip-width. Holding one dumbbell in left hand near chest, right arm straight out to side.

B. Bend left elbow down toward floor near ribcage, then push weight directly up above chest.

C. Keep left arm lifted and straight and legs long, roll up to seated position.

D. Slowly with control, roll back down to starting position.

Perform 10 reps per side.

Wide Row + Snatch

A. Begin standing, holding a dumbbell in each hand. With knees softly bent, hinge at hips reaching arms down long near shins, maintaining a flat back.

B. Bend elbows out to sides, squeezing shoulder blades together. Return arms down.

C. From hinged position, explosively rise up to stand while pulling weights in front of your body, and whipping them straight up above shoulders. Return to starting position.

Perform 10 reps.

Sumo Burpee + Clean

A. Begin standing feet wider than hip-width, holding one dumbbell in each hand in front of you, palms facing in.

B. Keeping arms long, bend knees and keep chest lifted coming into a sumo squat. Press through heels to return to standing.

C. Hinge hips and softly bend knees. Press through heels and explosively pop up to stand, then immediately softly bend knees as lift weights to shoulder-height, racked. Straighten your legs.

D. Bring weights down to floor and hop back into a high plank. Jump feet back in wide, outside of feet. Press through heels to stand.

Perform 10 reps.

Weight Pass Plank

A. Begin in high plank position, palms under shoulders, hips tucked, with one weight placed horizontally under right armpit.

B. Without rocking hips, reach underneath body with left hand to grab weight. Drag it through to left side. Repeat on opposite side, grabbing dumbbeell with right hand, pulling to right.

C. With both palms on floor, bring left knee in and tap left foot with right hand. Return to plank.

D. Repeat on opposite side, tapping right foot to left hand.

Perform 10 reps.

Dumbbell Swings

A. Begin standing with a dumbbell in each hand. Softly bend knees as you hinge hips back, dropping weights close to sides.

B. In one explosive movement, thrust hips forward and propel arms straight in front of body to shoulder height as you lift chest. Repeat without stopping at top or bottom.

Perform for 30 seconds.

Blastoff Push-Ups

A. Begin in high plank position. In one fluid motion, bend knees and send hips and shoulders back in space; keep arms straight and feet planted.

B. Shoot shoulders and hips forward, back to plank position. Perform one push-up, bending elbows back at 45-degree angles. Straighten arms to return to starting position.

Perform 10 reps.

Knee Pull + Touchdown Jack

A. Standing on left leg with arms overhead, pull right knee and both elbows in to center two times. Repeat on opposite side.

B. Jump both feet out hip-width apart. Bend knees, send hips back into squat as you tap left hand to floor.

C. Jump both feet together to stand, then repeat squat tapping right hand to floor.

Perform for 30 seconds.

Speed Skaters

A. Begin standing on left foot. In one fluid motion, leap to right and shift your weight to the right foot.

B. As you do, send hips back and reach left arm toward floor and right leg back behind left. Continue alternating sides.

Perform for 30 seconds.

High Jack + Low Jack

A. Begin standing with feet together. Jump feet out and reach both arms straight up. Return to center. Repeat.

B. From standing, send hips back and jump feet out, bend knees, and reach both arms straight out to sides. Return to center. Repeat. Continue with two high and two low jacks.

Perform for 30 seconds.

Arm Open + Reach

A. Begin standing, holding a light weight in each hand. Keep left arm bent with hand on hip.

B. Bend right elbow to ninety degrees and pull upper arm next to ribcage, knuckles facing forward. Keep arm bent, then open arm to side; return it to the front.

C. Extend right arm straight to side, before pulling it back in to start.

Perform 16 reps per side.

Tabletop Rainbow

A. Start in tabletop position, knees under hips, palms under shoulders, back flat.

B. Extend left leg straight to the side, tapping toe to floor.

C. Sweep same leg up and over to the right diagonally behind left foot (tracing the shape of a rainbow), then lift return leg to starting position.

Perform 16 reps per side.

Cross-Knee Crunch

A. Begin lying flat on your back. Bend knees out wide, and place soles of feet together in butterfly position. Interlace fingers behind head, elbows wide.

B. Lift shoulders and right bent leg off ground, as you twist torso to pull left elbow toward right knee. Lower back down to starting position.

Perform 16 reps per side.

10-Minute Express Pilates Abs Workout

Work out with Mary as she leads you through a fast but fierce Pilates-inspired core session. Next, complete the cardio boxing workout below for a double-up day.

Power Jacks

A. Start standing with feet together, elbows bent by sides with knuckles at shoulders.

B. Jump both feet out slightly wider than hips, while punching arms straight up.

Perform for 30 seconds.

Jab-Cross and Shuffle Back

A. Begin in fighter's stance (dominant leg back, knuckles under chin, elbows tight to body).

B. Perform jab-crosses (extend front arm straight, return; then back arm straight, return) as you take four steps forward.

C. Lightly shuffle back to starting position.

Perform for 30 seconds.

Boxer Sit-Up

A. Start lying on your back, knees bent, feet flat on floor. Bend elbows tight into ribcage.

B. Perform one sit-up, rolling up to seated position.

C. At the top, throw one jab-cross, then roll back down to starting position.

Perform for 30 seconds.

Glute Bridge Crossover

A. Begin lying on your back, knees bent, feet flat on the floor, arms to sides. Press through heels to raise into a glute bridge.

B. Lift left leg off floor, and extend it straight out at hip level. Reach right arm straight overhead (option to hold a Pilates ball in right hand).

C. In one motion, reach straight right arm to straight left leg to the meet over belly. Reach arm and leg back long without dropping hips.

Perform 15 reps per side.

Kneeling Mermaid

A. Begin kneeling on floor. Keeping right knee down, extend left leg straight out to side, anchoring left foot onto floor.

B. Extend both arms straight overhead (option to hold a Pilates ball). Lean torso over to right, keeping spine long. Return to upright position.

Perform 15 reps per side.

Sliding Bear Plank

A. Begin in a high plank with a slider (or towel) underneath your feet; legs together.

B. Without letting hips drop, lift lower belly as you bend knees in toward chest.

C. Stop when knees reach under hips, then push back to starting position.

Perform 15 reps.

Plank Knee Tuck

A. Begin in high plank position, shoulders stacked over wrists, hips level, legs straight.

B. Bend right knee and pull it in toward belly. Keeping right leg bent, lower hips slightly so that right shin quickly taps floor.

C. Scooping up from low belly, lift hips back up to bent-leg plank position.

Perform 15 reps per side.

Malasana Burpee

A. Begin by finding a malasana squat; legs wider than hips, toes turned out slightly. Bend knees and sit hips low, chest open. Hands in prayer.

B. Straighten legs, reaching hands up to sky, then lower back down to squat.

C. Place palms on floor and shoot legs back to high plank. In one fluid motion, bend knees, sending hips and shoulders back in space; keep arms straight and feet planted.

D. Press through palms to come forward, jumping feet outside of hands.

Perform 15 reps.

Kneeling Roll

A. Begin kneeling, toes tucked under, hands holding heels, hips forward.

B. Fold body forward, reaching forehead toward floor.

C. In one rolling motion, lean torso backward as you arch back, pressing heart and hips toward to sky and letting head fall back.

Perform for 60 seconds.

Choose from one of 22 live classes across cardio, strength training, HIIT, and more.

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