Watch 21 Day Total Body Transformation

2019
1 Season

The show 21 Day Total Body Transformation from GymRa starred fitness instructors Nicole Steen and Laura Myren in 2019. This 21-day program promises to help participants transform their bodies and achieve their fitness goals. Each workout session is designed to target different muscle groups, ensuring that the entire body gets a thorough workout.

The show is hosted by Nicole and Laura, who guide viewers through each day's workout routine. Their infectious energy and motivational style encourage viewers to push themselves to their limits, and they provide modifications for viewers of different fitness levels.

The 21-day program is divided into three weekly segments. During the first week, viewers focus on building a strong foundation with a mix of strength training exercises and cardio workouts. The second week is all about increasing intensity, with more challenging exercises and longer workout sessions. Finally, during the third week, the focus shifts to burning fat and sculpting the body with high-intensity interval training (HIIT) workouts.

Throughout the program, Nicole and Laura emphasize the importance of incorporating healthy eating habits into the transformation process. They provide tips and guidance on nutrition, including how to make healthier food choices, meal planning, and portion control.

The workouts in each week of the program are designed to be challenging but achievable. They are suitable for viewers of different fitness levels, with modifications provided for those who need them. The exercises include a mix of bodyweight movements, strength training exercises, and cardio workouts.

The first week's workouts focus on building a strong foundation. They include exercises such as squats, lunges, push-ups, and planks, as well as cardio workouts such as jump rope and high knees. The second week's workouts ramp up the intensity, with more complex exercises such as burpees, mountain climbers, and plyometric movements. The third week's workouts focus on high-intensity interval training, with exercises such as jumping jacks, squat jumps, and sprint intervals.

Throughout the program, Nicole and Laura provide tips and guidance on proper form to ensure viewers get the most out of each exercise while minimizing the risk of injury. They also provide encouragement and motivation, reminding viewers that the transformation process takes time and effort but is ultimately worth it.

Overall, the 21 Day Total Body Transformation from GymRa is an intense and challenging workout program designed to help viewers achieve their fitness goals. The show's hosts, Nicole Steen and Laura Myren, provide expert guidance and motivation throughout the program, making it suitable for viewers of different fitness levels. The focus on healthy eating habits alongside the workouts makes this program a comprehensive approach to achieving a total body transformation.

21 Day Total Body Transformation is a series that is currently running and has 1 seasons (19 episodes). The series first aired on September 5, 2019.

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Seasons

21. 30 Min No Equipment Glutes Workout

September 5, 2019

Build your glutes & tone your lower body with this set of no equipment butt exercises.

20. 40 Min Low Impact Cardio Workout

September 5, 2019

A killer 40 minute low impact cardio workout that focuses on the abs, core, and lower body. Pump up your heart rate and burn major calories without the wear and tear. Each exercise will be 60 seconds with a short rest in between. No equipment necessary and minimal space required. No excuses!

19. Fat Burning Plyo & Strength Exercises Plus Abs Exercises

September 5, 2019

Burn more calories in less time by combining plyo & strength moves. Get a full body toning and fat burning session in one routine! You'll focus on your abs and core towards the end to tone, tighten, and trim your midsection. For best results, select a pair of challenging weights (5-12 lb).

18. Total Body Yoga Stretch Workout

September 5, 2019

Center yourself with this de-stressing Yoga routine. This yoga practice is perfect for beginners but also nice for those looking for a slow and mindful back to basics Yoga routine. Relieve sore muscles while balancing body and mind.

16. 25 Min Abs Workout

September 5, 2019

Build a stronger, slimmer, more sculpted midsection with this challenging, yet easy-to-follow abs and core routine.

15. 30 Min Fat Burning Workout - Cardio Sculpt

September 5, 2019

Full body workouts don't get any better than this! A combination of cardio and strength exercises to build muscle and get rid of unwanted fat. 45 seconds cardio moves followed by dumbbell exercises are very effective to sculpt your body quickly. You'll need a pair of 3-10 lb. weights and plenty of water. Workout with and learn from the best.

14. Relaxing Yoga Workout

September 5, 2019

This relaxing yoga routine is perfect for those seeking to relieve anxiety. Like any other worthwhile skill, though, relaxation takes practice. Thankfully, yoga can be a good training ground for cultivating this delicate skill. Give your brain a break and achieve inner peace with this mind and body relaxation sequence.

13. Me Time Yoga Workout

September 5, 2019

Take some time for yourself to focus on relaxation and balance. Restore your body and mind with this 50 min yoga stretch routine.

12. 40 min Lower Body Workout with Weights

September 5, 2019

This 40 minute booty rocking, thigh trimming routine will work every inch of your lower body. Shape and lift your glutes and lean out your legs. Your lower body isn't going to build itself, so start feeling that burn!

11. Cardio with Abs & Glutes Focus

September 5, 2019

Burn fat, build your abs and core, and sculpt your lower body. This is a total body routine with an extra focus on the abs and glutes. You'll address your problem areas while toning your entire body.

10. 30 min No Equipment Butt Workout with Cardio Kickboxing

September 5, 2019

This is a high energy workout that challenges the beginner and elite athlete alike. Build stamina, improve coordination and flexibility, and burn calories while you shape and lift your booty and lean out your legs & thighs. The cardio kickboxing follows 20 minutes of floor butt exercises and combines martial arts techniques with fast paced cardio moves.

9. No Equipment Total Body Fat Burning Workout with Bodyweight Ab Exercises

September 5, 2019

Looking to build strength and burn fat using only your bodyweight? Try this full body fat burning workout with cardio intervals to burn excess fat, then fire up your core with quick, effective ab exercises. This high intensity, fast paced training session will transform your body if done consistently.

8. Bodyweight Workout with Cardio

September 5, 2019

This fat burning routine is perfect for total body toning and weight loss. Get a thorough sweat session in just 30 minutes.

7. 30 min Yoga Routine

September 5, 2019

Yoga is more than just stretching and relaxation. A balanced yoga practice includes a comprehensive system that builds strength in the body and mind. Achieve mind and body balance with this at home yoga workout that will help you refocus and tone your entire body.

5. 40 min Low Impact High Intensity Interval Training with Weights

September 5, 2019

This HIIT workout is low impact, which means you won't be doing the explosive, plyometric moves typically associated with HIIT workouts. However, you'll still be burning calories, sculpting your entire body, and boosting your metabolism. Try a set of light weights between 3-5lb.

4. Yoga Flow to Strengthen the Core

September 5, 2019

Get a great workout for your core. These yoga poses are an intro to Vashistasana - an arm balance pose (side plank) named after the great sage Vasistha. This routine demonstrates variations of the pose to help you increase strength and flexibility.

3. 25 Minute Inner Thighs Workout - Glutes & Inner Thigh Exercises

September 5, 2019

The inner and outer thighs can be a frustrating problem area for women. Although the best exercises differ for everybody, you can tone up thighs with specific exercises as part of an overall fitness routine. The key is to stay consistent with your workouts and do a combination of cardio for fat loss, combined with strength training.

2. Lower Body Workout with Abs Exercises

September 5, 2019

Work every major muscle group in your lower body and your abdominals. Lean out your legs, sculpt and lift your butt, and tone up your abs and core. These problem areas will be thoroughly tackled with these challenge, yet easy-to-follow exercises.

1. High Intensity Interval Training for Abs

September 5, 2019

A full body HIIT routine with a focus on the abs and core. Tone and trim your midsection as you burn fat and sculpt your entire body.

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Where to Watch 21 Day Total Body Transformation

21 Day Total Body Transformation is available for streaming on the GymRa website, both individual episodes and full seasons. You can also watch 21 Day Total Body Transformation on demand at Amazon.