21 Day Fix workouts (break-it-down!)

[Pam61]

Total Body Cardio Fix

Begins with 3 minute warm-up
Jog in place
Jacks
Windmills (circling arms forward & back)
Side stretch (left & right)
Toe touches
(repeat all 2 times.)

Four Rounds of one minute exercises (20 second rests between.)

First Round

Surrenders (right leg)
Side Shuffles
repeat both exercises with Surrenders on left leg.

Second Round

Squat Wood Chops (left leg)
Cross Country Skiers
repeat both exercises with Squat Wood Chops on right leg.

Third Round

Weighted Jog
Knee Pulls (right leg)
repeat both exercises with Knee Pulls on left leg.

Fourth Round

Frog Crunches
Oblique Crunches
repeat both exercises

Ends with 3 minute Cool-down

Comments: the Surrenders are the hardest exercise in this workout. They are killer on the knees! You will need an extra thick (pilates) mat for this one, if you intend to do it as shown. I ordered an MMA/wrestling fold-out mat and it works wonders for this exercise (and many others.) I have tile floors in my exercise room in basement. Also, one suggestion was to use the tall-box/fanny-lifter and do step-ups for this move, instead. That is a FANTASTIC idea, and I have tried it (and prefer it as a modification.)

Also, there is a modifier in each of these workouts showing less advanced options. There are also ways to increase the intensity with many of these exercises, and that is demonstrated also.

There is also someone using a band in each of the workouts, in place of weights. You can see that person very well. Three workouts do not use weights (Pilates, Yoga, and Cardio Fix.)

About the instructor...Autumn demonstrates each exercise and will do about three reps, then she walks around the room to coach the crew, pointing out modifications, or jumping in to exercise alongside someone else.

Favorite exercise in Total Body Cardio Fix are the squat wood chops and the frog crunches! Most dread are doing the Surrenders, as shown!

Pam