21日間でシェープアップしようと言う動画で、特別な道具を使わないで、家で動画を見ながら一人で出来る内容で効果的だと思います。
パート2では、DAY11~21までを紹介します。(*^^)v

但し一人で21日間でシェープアップをするのはかなり、難しいと思います。
やり方を覚えて、食事制限しないで体のコンディションをベストの状態にして、
ジムで継続的に自主トレをした方が、周りに頑張って運動している人が沢山いるので、モチベーションも維持しやすいし、リバウンドしない体形を作れると思います。

Day 11: 20-Minute No-Running Cardio Workout


2015/07/05 に公開

Not into running? No worries. We've got you covered for cardio. This 20-minute workout will get your heart rate up and you don't even need to leave the house. You don't any equipment, so press play and get at it!

Day 12 Rest Day: 1 Runner's Stretch to Elongate Your Legs

2016/04/07 に公開

Runners, this is the one active stretch you need to do to elongate those legs! Try it out and let us know what you think in comments

Day 13: 20-Minute High Intensity Workout

2015/03/15 に公開

Bikini season is around the corner, and there is no better way to burn calories than a high-intensity workout. Celebrity trainer and Barry's Bootcamp instructor Astrid Swan McGuire created a 20-minute scorch session that works every muscle in your body. All you need is a light set of weights! 

Day 14: CorePower Yoga Full Body Workout  

2014/12/15 に公開

You will love this short yoga for beginners for fitness. Not only will it help calm all the holiday stress, but it will strengthen and lengthen your entire body. And they don't call it CorePower Yoga for nothing! There's a sweet little ab workout tucked in the middle. Grab your mat, press play, and get your yoga on!

Day 15: 30-Minute Fat-Burning Pilates Workout 
 
        

2016/04/17 に公開

Give us 30 minutes and we will work your entire body from head to toe. LA-based fitness powerhouse Kit Rich will lead you through cardio, abs, and outer-thigh work with classic Pilates exercises and targeted variations to sculpt your abs and legs. No muscle goes unworked! We provide modifications for every exercise, so if you're new to working out you can still get your sweat on. Plus, you can make the workout harder by adding two- to three-pound dumbbells.
  
Day 16: 10-Minute Active Stretch Workout Supermodels Use to Get Balanced 

2016/04/03 に公開

It can be hard to slow down — especially when it comes to workouts. But to see results, you need to make sure you're giving your body the restorative love it deserves. Doing so helps prevent injury while also keeping the body loose and limber. Master Pilates instructor Juliet Kaska knows this all too well. She works with some of the biggest names in the modeling industry (think Karlie Kloss, Erin Heatherton, and Lily Aldridge), and in addition to those tough-as-nails workouts she throws at them, she's also guiding them through essential stretches. You deserve the same self-care! Take 10 minutes out of your day for this active stretch session, and your bound to feel better once it's done.

Day 17 Video 1: Cardio Barre Workout For the Best Full-Body Burn Ever 

2014/09/01 に公開

Quick-paced moves keep your heart rate up in this at-home Cardio Barre workout. And you'll be surprised how much of your body you can work in 10 minutes! Grab a sturdy chair to use as your barre, and get ready to sculpt your way lean.

Day 17 Video 2: The Ultimate Ab Workout For Your Skimpiest Bikini 

2014/03/16 に公開

Enough of the snow and ice! We're dreaming about sandy beaches and warm waves, so we're planning ahead workout-wise, too. It's time to focus on the abs now that we can push our puffy jackets and chunky sweaters to the backs of our closets. This 10-minute workout targets the abs and hits the muscle group from all angles. Just press play, and get ready to fire up your core!

Day 18: 30-Minute Flat Belly Workout

2015/07/27 に公開

This flat-belly workout will tone your abs from all directions, making for a tighter, stronger core. We mix ab toning moves with cardio bursts and full-body core exercises to tone your midsection. Press play and get ready to feel the burn.

Day 19 Rest Day: 2 Stretches You Must Do After Every Workout

2016/01/26 に公開

After every workout, there are two essential stretches you should be doing with a towel: hamstring stretch and IT band stretch. These two stretches will change the game for your running and strength training!

Day 20: 20-Minute 200-Calorie Blaster Workout

2015/11/01 に公開

If your schedule is feeling tight, don't skip your workout. We have made a quick calorie-burning workout just for you. In only 20 minutes you can burn approximately 200 calories. So grab a set of five-pound dumbbells if you have them, press play, and work it.

Day 21: Yoga Workout For the Ultimate Bikini Body

2014/05/04 に公開

After a long week, you deserve 30 minutes all to yourself. For day four of our Bikini Body Countdown plan, we've enlisted the help of yogi Mandy Ingber. Much like what you'll find in both Mandy's Yogalosophy DVD and in her book Yogalosophy: 28 Days to the Ultimate Mind-Body Makeover, this sequence is designed to calm the mind while toning the body. By the end of it, you will feel stronger and on the way to being your fitter self.