Anchor 21

Anchor 21: Overview - Root Your Routine

Creating a habit doesn’t happen overnight—but it can begin in 21 days. That’s why we created Anchor 21.

Anchor 21 is a simple, steady program where you’ll do the same movement routine each day for three weeks. The goal? To build consistency, ease, and confidence in your body.

Repetition lets you connect more deeply with the practice. You’ll feel progress—not just physically, but mentally too. And if you miss a day? That’s okay. Just come back the next day. This is about building sustainable momentum, not perfection.

When you finish the 21 days, you’re ready to explore more:

  • Morning Mojo Mix:  ~20 minute bodyweight workout with Eva & Totte - always something new!
  • Strength training with Kettlebells, Dumbbells, or Resistance Bands.
  • Running plans: start with a 5K, then if it feels right move on to the programs for longer distances. 

Start with Anchor 21. Stay inspired with Omsa.

Anchor 21: The Program - 21 days to build a habit for Lifelong Mobility

No shortcuts, just the blueprint to build a lasting habit of movement that strengthens your body, improves your flexibility, and getting you ready to do what you want to do. This program will guide you through simple, effective practices to build strength, unlock mobility, and set you up for a life where you decide what’s possible. Your body doesn’t have to become a prison as you’re growing older. No-one is like another human being. We all have to work with what we have, so please always remember that nobody knows your body better than you, so make sure to listen to your body, modify as needed, and move mindfully.

As the headline revealed, this program is ongoing for 21 days. That means you’ll be doing the same workout every day for 3 weeks. One round of all the exercises takes ~20 minutes. If you want to do more, just repeat the “Workout” part before you move on to “Cooldown”. As most of the exercises are timed, you decide the pace and modify it so it works with how you’re feeling for the day. 

I’m sorry, not sorry, but there are no shortcuts to feeling more free in your own body - it has to move every day. That doesn’t mean that you should beat yourself up if you’re missing a day, but it does mean that you need to have a “move throughout the day-mindset” every day. Yup. Every day. It can be a walk around the block, parking the car further away from the entrance to your work and the grocery store, choosing the stairs instead of taking the elevator when possible. It’s a habit for life you’re setting. 

You don’t need any equipment for this program, but a yoga mat or something similar will make it more comfortable. 

The program is simple. New habits need to be simple so we can stand a chance, right? That’s why we keep the same routine for 21 days. After this, you’re hopefully hungry for new exercises. Then you’re welcome to check out our “Morning Mojo” sessions for more inspiration. 

Ready? Let’s grow older being able to do what we want to do! 

Just follow the written descriptions and/or click on the name of the exercise to watch a video.

Workout. Full body. Bodyweight. No equipment.

Feet: Massage the feet on a tennis ball or similar OR balance on a balance cushion.

Warmup:

  • Yogic March

  • Stand up with your toes pointing straight forward. Keep a strong core. March with high knees as you simultaneously  reach both arms up to the ceiling/sky. 1 minute.

  • Arm Circles
  • Still standing up with the toes pointing forward and keeping a strong core. Do 10 big arm circles forward, 10 backward.
  • Cat-Cow

  • Come down to all 4, hands below your shoulders, knees below your hips. Flex your spine, inhaling as your head is coming up, exhaling as your chin is coming down and in towards your chest. Keep a strong core. Find your flow up and down for 1 minute.

  • Wind Mills

  • Stand up with your straight legs (without locking the knees) apart and straight arms out to the sides with the palms facing up. Inhale. Exhale as you turn to the left and reach down with your right hand to touch your foot, shin or as far down as you can reach. The left arm is pointing up. Inhale to the center and switch sides. Continue alternating sides for 1 minute.

Workout:

  • Bridges

  • Lie on back. Bend your knees and bring the soles of your feet flat on the floor with the heels close to your but. Inhale, exhale and press the pelvis up, squeezing your glutes, inhale down, stop right before you hit the ground and press up again. Continue up and down for  1 minute. 

  • Bodyweight Squats

  • Stand up with your toes pointing forward. Squat down on a chair. Aim for a 90 degree angle in your knees. Keep your chest up. Inhale as you squat down and exhale as you press from your heels back up to standing, without locking the knees out. 1 minute.

  • Inchworms

  • From a standing position, bend down so your hands touch the floor. Bend the knees as much as you need. From here you walk your hands out all the way to a high plank position, then you walk your hands back again and stand up and reach your hands to the sky. Keep a strong core and stay away from locking your knees out. Continue up and down like this for 1 minute.

  • Alternating Supermans

  • Lie on stomach. Reach both arms forward. Your head is in neutral position at all times. Now, lift left straight leg and right straight arm up as you inhale and exhale and lower. Switch and continue. 1 minute. 

  • Modified Push-Ups

  • Come into baby pose with your arms reaching forward. From this position you raise your but off the heels, up on your straight arms with a straight back. Knees together. Lower your body to the ground and push yourself up again and back into baby pose. Continue for 1 minute. 

  • Repeat the Workout Part if you want more!

Cooldown:

  • Life Nerve Stretch

  • Sit on the floor, stretch your legs out wide. Flex your feet. Inhale in the center and exhale lowering your straight back over alternating leg. Follow the rhythm of your long and deep breaths and continue for 1 minute.

  • Rest on your back with long deep breathing for 5 minutes. Arms out to the sides, as high up as possible with the arms flat on the floor, so you feel a light stretch in your chest and front shoulders. 
  • Cat Stretch (Spinal Twist)
  • Bring one knee to your chest and cross it over your body while your upper body turns to the other side.