FEEL DETERMINEDTry this short home workout, thenset your personal workout goal in the adidas Running app!

WORKOUT TIP8-Minute Full Body Workout in the adidas Training app

FEEL EXCITEDSeize the momentum and do another energizing home workout today.

WORKOUT TIPJuliet in the adidas Training app FEEL MOTIVATED

Roll out your mat for a customized home workout or leave the house for a guided run. What do you prefer?

WORKOUT TIPWorkout Creator in the adidas Training app or Story Running in the adidas Running app

FEEL FUL(FILLED)Treat your body and soul with a nourishing recipe of your choice. We picked the best ones packed with new, tasty and healthy combinations!

READING TIP

FEEL PROUDREST DAY/MEDITATION

Refl ect on the success of the fi rst (and hardest) week. Go for a walk or try foam rolling.

READING TIP

FEEL FUELEDIf you change one eating habit a week, by next year you will have a whole new approach to nutrition. Learn how to best fuel your body before and after workouts!

WORKOUT TIP

FEEL CURIOUSGo for a run or walk with no expectations or plans. How long will it be? What inspires you to keep going?

LISTENING TIP

DAY 3

DAY 5

DAY 7

DAY 6

DAY 4

DAY 2

DAY 1

21IN21WORKOUT PLAN TO FEEL THE CHANGE

W E E K 1

FEEL FIRMIt’s time to step it up from last week and repeat the same workout with more power!

WORKOUT TIPJuliet in the adidas Training app

FEEL NOURISHEDAs the week goes on, energy levels get depleted. Make sure to eat the right breakfast to reach your goals.

READING TIP

FEEL GRATEFULAppreciate the work you‘ve done so far – listen to your body and what it wants. Walking, yoga, or one more home workout?

READING TIP

FEEL TENACIOUSTry to connect an existing habit to a new one. Maybe a quick home workout before your shower every other day? A glass of water before you open the fridge?

READING TIP

FEELEMPOWEREDREST DAY/MEDITATION

Love your body and tap into your inner strength. You can do this during a relaxing walk or try a meditation session.

WORKOUT TIPRecovery Yoga in the adidas Training app

FEEL UPBEATFeeling down? Try the best self care recipe: a home workout and your favorite tunes!

WORKOUT TIPUse the Workout Creator in the adidas Training app to match the duration of your playlist.

FEEL DRIVENSet a distance goal and reach it! Doesn’t matter if you run, walkor both.

WORKOUT TIPSet a 5k goal in the adidasRunning app

DAY 10 DAY 12

DAY 14

DAY 13DAY 11

DAY 9

DAY 8

21IN21WORKOUT PLAN TO FEEL THE CHANGE

WEEK 2

FEEL STRONGTwo weeks and you’re still going strong. Tap the Workout Creator and keep moving! Select the areas you’d like to focus on and build a workout or repeat last week’s workout.

WORKOUT TIPWorkout Creator in the adidas Training app

FEEL BOLDMake a decision – try a new recipe (like zucchini porridge!) or a crazy workout – it‘s your choice.

READING TIP

WORKOUT TIPTABATA HIIT in the adidas Training app

FEEL ALIVEFeel your heart pumping...run or walk outdoors, if possible. If not, try an energizing workout at home.

WORKOUT TIPHIIT THE BEAT in the adidas Training app

FEELTHE CHANGEWill you stop with this self-care streak after 21 days? Refl ect on what you‘d like to continue and be proud of the change you’ve achieved!

READING TIP

Hey, did you just rock the fi rst 21 days of YOUR healthier year? CONGRATULATIONS! What’s next?

How about a full workout plan? Do your fi rst workout from the free Active & Energized workout plan in the adidas Training app today! You’ve got this!

FEEL RELAXEDREST DAY/MEDITATION

Let stress relief be your focus for the day. It‘s just as important as working out.

READING TIP

FEEL FREEIt doesn‘t matter how long or how fast you go, just go. Throw a short sprint or two into your run and let the speed set you free!

WORKOUT TIPMirror’s Edge Catalyst Story Run in the adidas Running app

DAY 17

DAY 19

DAY 21

DAY 20

DAY 18

DAY 16

DAY 15

21IN21WORKOUT PLAN TO FEEL THE CHANGE

WEEK 3