21-Day Workout Calendar: Advanced

Level Up with the WebbWell App and Coach Melanie

Save time and get results with the WebbWell app and our 21-Day Workout Calendar for Intermediate Exercisers. WebbWell founder and performance coach Melanie Webb is here to keep you progressing on your wellness journey!

Coach Melanie took the best content from her WebbWell app to provide 21-days of balanced workouts and recovery exercises that you can do anywhere!

Image of a mobile phone with the WebbWell fitness app open

Keep in mind that this plan isn’t customized to you specifically. Reach out to any of the coaches at WebbWell to create a master plan specifically for you and your body!

Well…are you ready to get fit with Melanie and the WebbWell Coaches?! Let’s get started! Make sure to tag us at @webbwellco on Instagram with your post-workout selfie so we can share.

Equipment Needed:

A yoga mat + set of dumbbells (5LB-30LBS+) + resistance bands + weight bench.

Each workout features various exercises. Your goal is to complete between 12-15 rEach workout features various exercises. Your goal is to complete between 8-12 repetitions of 2-3 sets of each exercise.

You can hit ‘pause’ and take a 1 minute rest anytime you need to. The goal is to work each muscle group to fatigue. If it’s too easy at the end of the set, increase the weight next time, so that your muscles and bones benefit from the added challenge.


6-7 days / week with the sessions in the WebbWell app’s Movement Studio and Relaxation Room and Mother Nature’s Gym in your own neighborhood.

Warmup Routine:

Just like a high-end sports car, the body likes to warm up and cool down. Be sure to do the warm up or take a walk for at least 5-10 minutes prior to jumping into your workout!

Not Sure What’s Next?

Don’t worry Boo—we gotchoo!

Wondering what comes after the first 21-Days? Once you’ve finished with this Beginner Wondering what comes after the Advanced 21-Days? Once you’ve progressed through the Beginner, Intermediate, and Advanced workout calendars you will be well acquainted with the app.

Now you can try mixing and matching on your own by increasing the weight and number of sets and reps. You can explore working with the new coaches who have added their programs to WebbWell. And, since we’ll always be adding more of our favorite, fun, and effective workouts, keep an eye out for what’s next!

Health Disclaimer: You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain in the past month when not engaged in physical activity, or if you smoke, have high cholesterol, are obese, or have a health condition or injury that could be made worse by a change in physical activity.

Do not start this fitness program if your physician or healthcare provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately. This program was created to offer information on health, fitness, and nutrition and is designed for educational purposes only.

You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this app or website.

The use of any information provided in this program is solely at your own risk. Developments in medical research may impact the health, fitness, and nutritional advice that appears here. No assurance can be given that the advice contained on this site will always include the most recent findings or developments with respect to the particular material.

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