The 21-Day Bodyweight Fitness Plan: Play Day

by Tim DiFrancesco
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The 21-Day Bodyweight Fitness Plan: Play Day

Welcome back to the 21-Day Bodyweight Fitness Plan, your spark that will ignite a fitness habit. No equipment is needed, and there’s no guess work about what you should do on a given day. Just follow the plan outlined below for each day of the week for 21 consecutive days, and enjoy the progress as you discover the edge you’ve been looking for and your fitness habit grows.


Sunday “Play” List Activities:

  • Walk solo or with family/friends
  • Jog
  • Hike
  • Frisbee
  • Cycle
  • Shoot some hoops
  • Kick a soccer ball
  • Toss a football
  • Jump rope
  • Sledding in the snow with friends/family
  • Swimming
  • Anything you would consider to be fun or play—just get moving!

About the Author

Tim DiFrancesco

Tim DiFrancesco, PT, DPT, ATC, CSCS spent six seasons as the Head Strength & Conditioning Coach with the Los Angeles Lakers and is the founder of TD Athletes Edge. He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition and recovery for athletes and fitness enthusiasts. For training and nutrition advice, follow us on:


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