Elevens and 21s is a fast, no-equipment countdown workout I picked up from F3 where two exercises trade reps that always add up to the same number. In elevens, you do 10 of one and 1 of the other, then 9 and 2, then 8 and 3, on down, so every round totals 11. It is easy to remember and you can do it in a hotel room. In this Physical Friday I break down exactly how elevens and 21s work.
Listen now: press play in the player above and follow along.
Elevens is a no-equipment countdown workout where two exercises trade reps that always add up to 11. You do 10 of one exercise and 1 of the other, then 9 and 2, then 8 and 3, on down until you reach 1 and 10. It is fast, easy to remember, and you can do it anywhere, even a hotel room.
21s is the same idea scaled up so the reps always add to 21. You start at 20 and 1, then 19 and 2, and so on. When you reach the middle you might do 10 and 11. Because it always totals 21, you always know where you are, which keeps you from getting confused with the numbers.
I got it from F3, a great fitness group that typically works out in parks with zero equipment. If you are not familiar with F3, look it up, because there is a good chance there is a group in your town. They do a lot of simple, effective workouts like this one.
Any two movements work. A common pairing is burpees and squats, but you can keep it simple with push-ups and sit-ups or squats and burpees. One exercise decreases while the other increases, so just pick two and trade reps down the line.
Yes. Go to 21s, or keep climbing to 31s, 41s, or 51s. Any number works, so you can make it as easy or as hard as you want while still using simple standard exercises and no equipment at all.
Because if a workout gets stale or is hard to remember, that is where people fall off and lose the habit of exercising. I keep several simple, memorable workouts I can do anywhere, and elevens is one of the easiest to explain and run on the road.
I love variety in travel workouts because if you get stale you fall off and lose the habit. I wanted to share an easy-to-remember one I got from F3, a great free fitness group that works out in parks with zero equipment.
Here is exactly how I run elevens, and how to scale up to 21s and beyond.
If a workout is hard to remember or boring, that is where you fall off and lose the habit. I keep several simple ones in my pocket that I can do anywhere, and elevens is one of the easiest to explain. I talk about why memorability matters in the episode, so press play in the player above.
The trick is the reps always sum to the same number. In elevens, 10 and 1, 9 and 2, 8 and 3, all the way to 1 and 10. In the middle of 21s you might hit 10 and 11, and because it always adds to 21 you always know where you are. I walk through the counting in the episode, so press play in the player above.
I got this from F3, a great fitness group that typically works out in parks with zero equipment. If you are in a new town or even your own, look it up. You can run elevens, 21s, 31s, or 51s with any two movements. I explain how I scale it in the episode, so press play in the player above.
This is a fast, flexible workout you can make as easy or as hard as you want with the simplest standard exercises. Pick two movements, trade reps down to one, and you are done.
If you can find an F3 group near you, I highly recommend it. Otherwise grab two exercises and run your elevens or 21s in a hotel room in a pinch. Press play in the player above.
Physical Friday is my weekly fitness series for fishing guides, anglers, hunters, and outdoorsmen — the training, nutrition, and mindset to stay in the game for life. Watch and listen to every Physical Friday episode from Tom Rowland.
Tom Rowland · F3 · elevens · 21s · burpees · squats · push-ups · sit-ups · Physical Friday · Saltwater Experience
I’m Tom Rowland, a professional fishing guide based in the Florida Keys, host of the Tom Rowland Podcast, and the longtime host of the Saltwater Experience television show. On the podcast’s Physical Friday series I share the training, nutrition, and mindset that keep fishing guides, anglers, hunters, and outdoorsmen strong, healthy, and able to do what they love for life — in short, practical episodes you can put to use right away.
Subscribe to get the latest episodes, show notes, and exclusive content delivered straight to your inbox.