21 Day Fix Workout Descriptions

Today I want to give you an overview of the workouts that are part of the original 21 Day Fix. The standard schedule for the 21 Day Fix is as follows:

On week 3 you have the option of doing the doubles schedule which is as follows:

For this program it is best to start with 3 and 5 pound weights if you are new to fitness and 5 to 8 pound weights if you are of a moderate fitness level. you may need heavier weights if you lift often or are strong. Total Body Cardio Fix, Upper Fix, Lower Fix, and Dirty 30 all use weights. Pilates Fix, Cardio Fix and Yoga Fix do not use weights.

Some may want a slip resistant mat for Pilates Fix and Yoga Fix. I work out on carpet and haven't ever had a problem. You will also need a water bottle and towel near by. You will sweat a lot.

One other crucial pair of workout gear that you'll need is a good pair of shoes. Make sure they aren't just running or walking shoes. Make sure they will be good for jumping. I suggest you go to a good athletic shoe store and get fitted. These will make a world of difference in getting you good results.

So now onto the workouts. Most of the workouts work of a drop set. You need to work the entire time without stopping and then rest when the trainer has you rest.

Each workout starts out with some wisdom from trainer Autumn Calabrese. One of my favorites is "take it one day at a time one pound at a time".

For Total Body Cardio you use one set of heavy weights. It has four rounds with two exercises each. You repeat each round twice. Each exercise lasts a minute and you get a 20 second break in between exercises. It begins with a warm up and ends with a cool down.

Upper Fix uses a set of heavy and a set of light weights. It has two rounds with five exercises each. Each round is repeated twice. It begins with a warm up and ends with a cool down. Each exercise last a minute and you get a 15 second break in between exercises.

Lower Fix uses a set of heavy and a set of light weights. It has four rounds with two exercises each. Each round is repeated twice. Each exercise last a minute and you get a 20 second pause between exercises. It begins with a warm up and cool down. It also has a bonus round.

Pilates Fix has a warm up and cool down and has different series. It has a ab series, plank series, C series, side series, superman series and forearm plank series. Each series has a variable number of exercises that lasts a variable amount of time. You get a break between each exercise. There is also a bonus exercise.

Cardio Fix starts with a warm up and ends with a cool down. It has four round with two exercises a piece. Each exercise last a minute and there is a 20 second pause between exercises. You repeat each round two times. It also has a bonus round.

Dirty 30 starts with a warm up and ends with a cool down. It has four round with two exercises a piece. Each exercise last a minute and there is a 20 second pause between exercises. You repeat each round two times. It uses a set of heavy and a set of light weights.

Yoga is a set of stretch exercises made to stretch all the parts of the body you worked all week. It has a variety of poses and they each last a variable amount of time.

The 10 Minute Ab Fix is two rounds. Each round has the same Ab exercises. There is  bonus round.

If you purchase your 21 Day Fix package from a Beachbody coach like myself you get a bonus workout of Plyo Fix. Plyo Fix starts with a warm up and ends with a cool down. It has six round with two exercises a piece. Each exercise last a minute and there is a 15 second pause between exercises. You repeat each round two times. This workout can be used in place of either Total Body Cardio Fix or Cardio Fix. I've also used it in place of Lower Fix as it is a killer leg workout.

You can also order the Deluxe package which includes two other workouts: Flat Ab Fix and Barre Leg Fix. I haven't tried either of these workouts and am planning on purchasing soon. Barre Leg Fix can be used in place of Lower Fix and Flat Ab Fix can be used in place of Pilates.

All the workouts can be done by anyone. I've had my daughters do the workouts with me and they are 5, 3 and 3. They don't use weights but can do the moves. I've had a friend whose 12 year old daughter has done the program with her and used light weights. I've had people in the 20s, 30s, 40s, and 50s that have had great success. I've even had a 72 year old women do the program and have great success. The workouts all include a low impact modifier that you can follow if you are just starting out. There is also ways to make many of the exercises harder to allow you to continue to see progress. This workout could be your go to workout for many years to come.

As you can see you get a variety of workouts with the 21 Day Fix. Each workout is fast paced and fun. If you follow the program you will lose weight or get toned depending on your end goal. Tomorrow we will talk about the 21 Day Fix Extreme workouts.