04-30-19, 11:00 AM | |
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Day 14 - Live 21 Day Fix - Pilates Fix: Didn't do this one.
Day 15 - Live 21 Day Fix - Lower Fix: Time: 32 minutes Backgrounders: Same as Day 1 Rounds: 4 (each round repeated) Music: None Weights Used: 15 lbs., 17.5 lbs and 20 lbs. Autumn added a 10 second hold and a 10 second "jump" without the weights to the end of each exercise. I'm not really sure how I felt about the "jump" added at the end. I will probably just keep the hold for 20 seconds next time. Round 1: Side lunge, back lunge - 17.5 lbs. Squat, leg raise - 20 lbs. Repeat Round 2: Curtsy lunge - 17.5 lbs. Calf raise - 17.5 lbs. Repeat Round 3: Static lunge (or split squat as she called it) - 15 lbs. or 17.5 lbs. Sumo squat - 20 lbs. (I used my single 40 lb. dumbbell) Repeat Round 4: Single leg tap back - 17.5 lbs. Half circle squat (pistol, side, tap back, repeat) - 15 lbs. (one dumbbell) Repeat Bonus Round: Bear hold - Fire hydrant into side press back, lower but don't release bear hold, repeat all one side. Then do the other side (one minute each). Optional Second Workout for the Day: Pilates from Wk. 1 or Wk. 2.
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Completed Races: (4) 50 milers (2) 42 milers (1) 50k (10) Marathons (2) 20 milers (3) 25k’s (16) Half Marathons (1) 20k (6) 10 milers (1) 15k |
04-30-19, 11:06 AM | |
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Day 16: Live 21 Day Fix - Total Body Cardio Fix:
Time: 32 minutes Backgrounders: Same as Day 1 Rounds: 4 (each round repeated) Weights Used: 7.5 lb. and 10 lbs. (I used 8 lb. and 10 lbs.) Autumn has you do the "harder" move from last week for 1 minute instead of 30 seconds. Round 1: Surrender with a jump at the end (10 lbs.) Scoot, lunge, twist (7.5 lbs.) Repeat Round 2: Woodchops with shuffle at the end (7.5 lb. dumbbell) Cross country skier with front jack - (7.5 lb. dumbbell) Repeat Round 3: Run with just shoulder press (7.5 lb. dumbbell) Ski Mogul with side to side then hop (7.5 lb. dumbbell) Repeat Round 4: (Frog position) Right crunch, bring left leg under knee, rollup repeat left side (Cathe does this move in her workouts sometimes, it's not an easy one!) On hands and knees balance sweep (bring arm and leg out to side) (30/30 seconds each side) Repeat Optional Second Workout for the Day: 10 Minute Abs.
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Completed Races: (4) 50 milers (2) 42 milers (1) 50k (10) Marathons (2) 20 milers (3) 25k’s (16) Half Marathons (1) 20k (6) 10 milers (1) 15k |
04-30-19, 11:18 AM | |
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Autumn has you do a move all on the right side for a minute and then on the left side for a minute (second round).
Day 17 - Live 21 Day Fix - Upper Fix: Time: 35 minutes Backgrounders: Same as Day 1 Rounds: 2 (each round repeated) Music: None Weights Used: 8 lbs., 10 lbs. and 12 lbs. (Autumn has 5 lbs., 7.5 lbs., 10 lbs., 12.5 lbs., 15 lbs.) Round 1: Double Arm Row w/Tap Back (Right, Left) - 15 lbs./12.5 lbs. (I used my 12 lbs.) Punch across right twice/left twice - 7.5 lbs./5 lbs. (I used my 7 lb. weights) Spiderman Pushups - (on toes or knees) Forearm Plank/rock forward and backward on toes Double Arm Curl, Press overhead, Squat, return - 10 lbs. Repeat Round 2: Lying Lat Pull Over with Single Leg Glute Bridge (one arm only) - 12.5 lbs. (I used my 10 lbs.) Plank to T Row Up (Right, Left) - 10 lbs. Chest Press with Straight Leg Drop - 12.5 lbs. (I used my 12 lbs.) Ab Scissors (Right, Left) Double Arm Tricep Kickbacks with a split stance, press back - 10 lbs. Repeat Optional Second Workout for the Day: Cardio Fix from Wk. 1 or Wk. 2.
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Completed Races: (4) 50 milers (2) 42 milers (1) 50k (10) Marathons (2) 20 milers (3) 25k’s (16) Half Marathons (1) 20k (6) 10 milers (1) 15k |
05-03-19, 09:37 AM | |
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Day 18 - Live 21 Day Fix - Pilates Fix: Didn’t do this one.
******** Cardio Fix was one minute of all the "harder" moves from last week instead of 30 seconds. I liked this version the best, it got my heartrate up a bit. Day 19 - Live 21 Day Fix - Cardio Fix: Time: 31 minutes Backgrounders: Same as Day 1 Rounds: 4 (each round repeated) Music: None Weights Used: No Weights Round 1: Squat Jack with Cross High Knee Run w/Cross Twist Repeat Round 2: Skaters w/Twist Cross Knee Mountain Climbers Repeat Round 3: Alternating Reverse Lunge then Plyo Split Squat each side (repeat) Burpees (jump at the end) Repeat Round 4: Shuffle, shuffle, jump (repeat left and right) Cross Knee Pile Driver Repeat Bonus Round: Plank Complex ********* Dirty 30 had a "harder twist" on the moves to intensify. Day 20 - Live 21 Day Fix - Dirty 30: Time: 32 minutes Backgrounders: Same as Day 1 Rounds: 4 (each round repeated) Music: None Weights Used: 17.5 lbs, 15 lbs., 12.5 lbs., 7.5 lbs. Round 1: Side Lunge with a press back (all right first round/all left second round) - 15 lbs. Renegade Rows (30 seconds right/30 seconds left) – 15 lb. & 12.5 lbs. Repeat Round 2: Sumo Squat into Upright Row and up on to Toes, then Hammer curl - 10 lbs. Chest Flye while Lowering Straight Legs, Close Grip Chest Press – 12.5 lbs. Repeat Round 3: Double Lateral Raise with Single Leg Press - 5 lbs. Tricep Kickback (pulse 3 times, lower) - 5 lbs. Repeat Round 4: Weighted Windmills – 5 lb. (raised arm) and 15 lbs. (lower arm) (one round on right, one round on left) Side Plank Drop with a Side Leg Lift (no weight) (one round on right, one round on left) Repeat Bonus Round: Bonus: Plank up/down, add plank jack ******* Day 21 - Live 21 Day Fix – Yoga Fix: Didn’t do this one. ******* 10 Minute Abs for Week 3: All new moves from Week 1 and Week 2 without repeating. This one kind of reminded me of a Cathe ab workout. It was more challenging than the other two weeks.
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Completed Races: (4) 50 milers (2) 42 milers (1) 50k (10) Marathons (2) 20 milers (3) 25k’s (16) Half Marathons (1) 20k (6) 10 milers (1) 15k |
05-13-19, 12:34 PM | |
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Hi Liz! No problem! I hear you on needing something new and fresh to get some motivation. I think you're really going to enjoy the updated 21 Day Fix. I liked it better than the original.
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Completed Races: (4) 50 milers (2) 42 milers (1) 50k (10) Marathons (2) 20 milers (3) 25k’s (16) Half Marathons (1) 20k (6) 10 milers (1) 15k |
05-13-19, 12:50 PM | |
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Join Date: Nov 2001
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21 Day Fix Extreme Live
This is the updated version of 21 Day Fix Extreme. Autumn and the gang started it on 4/29/19, so I'm a couple of weeks behind. I've done the first week and liked that she didn't jump right into the full "version" of Extreme but did a "transition" week where you learn the moves first before adding on either weights or intensity. The backgrounders are the same as the newly filmed 21 Day Fix. Day 1 - Plyo Fix Extreme Time: 30 minutes Backgrounders: Noah, Noah's wife, Sam, Daniel, Donald, Tori, and Cat (who is modifier again) Rounds: 5 (each round repeated) with right and left side being done each round if applicable - format is 30 seconds plyo/30 seconds rest Music: None Weights Used: None Round 1: Squat Jump Split Jump Lunge (R, L) Repeat Round 2: Single Leg Squat Jump (R, L) Frog Jump Repeat Round 3: Burpee - no jumps (she called them pop jacks) Jump in a Box (R, L) Repeat Round 4: Twisting Skaters Calf Jumps Repeat Round 5: Twisting Mountain Climbers (run, run, twist, twist) Lateral Sumo Squat Jump Repeat Bonus: Front cross lunge/Squat Jump - Hold Squat for the last 30 seconds
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Completed Races: (4) 50 milers (2) 42 milers (1) 50k (10) Marathons (2) 20 milers (3) 25k’s (16) Half Marathons (1) 20k (6) 10 milers (1) 15k |
Tags |
21 day fix, 21 day fix extreme, autumn calabrese, ultimate portion fix |
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