So, we’ve reached day 4 of the BodySmith 21 Day Challenge!

…and maybe you realise that you’re not going to be able to make all of the Team Training sessions in the gym.

Oh well, I guess it’s time for a rest day, huh?

Are you kidding?!?! We only have 3 weeks to get this thing smashed out; we can’t afford extra rest days along the way!

So here we have an exercise routine explained, that you can do at home or at lunch time at work or anywhere you can spare 30 minutes to keep up with the program. If you miss a session in the gym, we’ll be asking where and when you managed to squeeze in your home workout to make up for it, so don’t let the day go by without being accountable to the program. 🙂

Keep Smashin’ it guys, because the other thing is that you really can’t expect fast results without a systematic and consistent effort, so please use these workouts in conjunction with your scheduled sessions at the gym.

The idea of this program is to get you into the habit and lifestyle of being fit and healthy.  We want to take you from the perspective of fitness being something you do, into it becoming part of WHO you are!  For that we must BE who we are in public, in private, and even when alone.

Three weeks is only just enough time to really develop such habits, and then only if you are of one mind to keep them up!  That’s why we haven’t made this program too hard – because we don’t just want you to get over the line gasping for air and a break!  We’re trying to develop habits because that’s where the magic really happens – over the long term.  That’s also why the nutritional guidelines are not too strict, so that you can manage to colour inside the lines for a long time to come!

About the Author

Rachel Smith


Rachel completed her Bachelor of Physiotherapy from the University of South Australia in 2006 and left private practise to open BodySmith Fitness with her husband, Matt Smith, in 2014. Rachel was awarded her Black Belt and Diploma from the Japan Karate Association in 2012. Rachel spent 6 years in competitive Olympic Weightlifting and in 2006 was ranked 7th in Australia in her class. Rachel spent 10 years in Gymnastics growing up, which set her up to springboard into her other pursuits. 😉 Rachel has extensively researched Health and Nutrition and this is her passion; to help people in their Fitness journey.

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