I thought 21, 15, 9 was only a CrossFit style workout?

Actually, 21, 15, 9 is just a clever countdown of repetitions that can even be done within home workouts and traveling workouts.  Although this rep cycle is notorious for the CrossFit workout “Fran,” and its notorious countdown of 21, 15, and 9 repetitions of pull-ups and thrusters, this rep series can be universal. Especially with home workouts.

Check out the Home Workout: 21-15-9 details below…


Workout Details

Make sure you warm-up and then watch the video before starting. Then, complete 21-15-9 repetitions of:

  • Single Let Pistol Hops (A & I) or Squats for (B)
  • Burpees or Modified Burpees
  • Ball Slams
  • Toe Touch Ab Crunch
  • Chair Dips or Push-Ups

That’s it. In case you need more info, keep reading…

The appeal of this home workout is to have a thorough adrenaline rush (calorie burn) in a minuscule amount of time.  Our version should only take the advanced athlete five minutes.  For beginner to intermediate levels, somewhere between five, ten , fifteen and twenty is acceptable.  However long it takes to finish, as long as one pushes themselves, this workout will be more than effective.

If this is a CrossFit style home workout, does that mean it’s too intense for beginners?

One of the best strengths of Team RundleFit and their Workout Anywhere program is the element of smart training.  Every weekly workout is designed with all fitness levels in mind (with realistic exercises and expectations).  Some of our competitors claim to have a beginner and intermediate level.  However, most of these moves are still very high impact and not suited for true beginners.  Workout Anywhere focuses on highly effective total body exercises and workouts that even true beginners can master, yet melt away calories.

Metabolic conditioning is the most effective method for burning body fat, but it doesn’t necessarily mean one needs to go 100 miles an hour.  If one is capable of this exertion, then by all means, do so.  Although, if one is a beginner and new to fitness, take this home workout at a realistic pace.  By gradually improving and striving to improve every workout, one will still benefit immensely from this routine and will burn maximum calories in a short time frame.

In short, all can participate.  Whether one is going as fast as possible, or keeping a steady pace, all fitness levels can benefit from this CrossFit style home workout.

The Game Plan:

Be sure to do the Dynamic Warm-Up video first, then move on to the workout.  Go through the video and pick the appropriate variation per skill level and watch the instructions of each exercise.  Then, move right into the 21, 15, 9 workout.  Although these exercises are basic, one should feel exhausted by the end of this short workout.  Proceed to the four minute core videos and stretch at the end.  Also, please comment how this workout felt and how you did.

Coach Jessica
Coach Jessica

Jessica & Justin Rundle are Spokane natives and the founders of Workout Anywhere (a Northwest fitness training app for busy parents, by busy parents). In addition, the two are the official strength & conditioning coaches for Mt. Spokane High School. To Learn more about Jessica and Justin Rundle, click here: Meet Team RundleFit.

    4 replies to "Home Workout: 21,15, 9"

    • Annette Helling

      OK, Good Workout!
      Only took about 6 minutes (after the warm-up that was 10 minutes) and I’m sweating pretty darn good.
      Hardest thing for me was the push-ups.

    • Coach Jessica

      That’s fast Annette! Great job!

      It’s amazing how taxing push ups can be in this format.

      Keep up the great work. Looking forward to hearing more on your progress 🙂

    • Annette Helling

      Oh shoot, I hope I did it right! I will double check when I do it again.

    • Coach Jessica

      You did! Good work Annette 🙂

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