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

[violingal3]

Thanks for putting all this on one thread, Pam!!! Very helpful, I will use it for reference!

[monterey vidiot]

Flat Abs Fix is on the same DVD as Barre Legs. This DVD is what Beachbody calls the 21 Day Fix Ultimate DVD Package. These workouts are not in the rotation, but may be substituted, Barre Legs for Lower Fix, Flat Abs Fix for Pilates Fix.

30 minutes of abwork: no warmup, no cooldown. One dumbbell is used, Autumn suggests a "moderate weight." Each move is done for one minute.

Round 1:
Standing oblique crunch with weight. 30 seconds on R, 30 seconds on L
Standing crunch, hold weight with both hands, alternate raising knees
repeat

Round 2:
Side bend, holding weight. 30 seconds R, 30 seconds L
Plank on elbows. Rock forward & back
repeat

Round 3:
Plank on hands. Knee pull: L to center, R to center, L to side, R to side
Side hip drop- 30 seconds each side
repeat

Round 4:
Bent-knee crunches
Frog crunches
repeat

Round 5:
Oblique side crunches, 30 seconds each side
Leg lifts: full sit-up holding weight in both hands, alternate lifting legs
repeat

Bonus Round:
Flutter kicks while sitting back resting on forearms, legs out straight
Crossovers: same position but cross legs over each other, quickly
repeat

Flop back and stretch, & that's the end.

[san4850]

Originally Posted by PhyllisG

Do step ups/tall box climbs. Just a suggestion

I like this suggestion because I too, HATED doing surrenders in this workout. It was kind of difficult on my knees. But do step ups or tall box climbs get the same effect as surrenders?

[Cookie]

I'm about 2 years late to the party, but thanks so much for getting all of this together Pam. I actually really like the workouts because of their simplicity and 30 minute time frame, but I just can't stand Autumn. I mute her and just play some 32 count workout music and follow along. These will enable me to do the workouts without even needing the videos. YAY!

Thank you.

[Pam61]

Hi Cookie,

Thank you for the "thank you!" I appreciate it! And, I thought I was the only one who was late to the party on most things.

[TinaT]

I'm finally on the verge of making this purchase. I would be very appreciative of anyone who would be willing to list all of the modifications or exercise exchanges you used for some of the harder moves. I know they're listed through out this thread but putting them on one page would be great.

Mostly interested in, but not limited to are:

Mountain Climbers
Burpees
Surrenders
Any high impact move.

I will not let certain exercise moves limit my choices.

TIA ~

[jjlewis330]

I have been following this thread for a couple weeks now! This is a great thread for the specific workouts and "instead ofs". It led me to actually join the forum to be quite honest.

I am now at the end of my second week the 21 Day Fix workout! It seems to be working very well, my husband has told me that my leg muscles are already getting stronger he can tell and I have measured, I have lost inches (small amount) but none the less its a step in the right direction! I run a couple times a week (as I train for 5K and half marathons throughout the year) and I go to the gym for a 30 minute intense PT training session twice a week (just started that yesterday)

I think that the food meal plan is great as well - I am down 4.5 lbs already. I know for a fact that I will keep this routine going after the monthly calendar is done as it will work just takes time and dedication but most of all patience!

I am one that likes to see results immediately so I get discouraged when I do not.... I am sure some on here are like this???? IF so - what keeps you going?

I am getting ready to do Cardio Fix in about 10 minutes, and I never thought I would look forward to a day that I wanted to do Cardio lol

Also - keep going! Autumn is right and mentally think.... "ITs 60 seconds... I can do this - thats it 60 seconds!!!"
(Though sometimes I want to quit honestly 60 S is longer than some think)

Any suggestions as far as what protein is good for women? Not many calories but Protein?

[monterey vidiot]

Originally Posted by jjlewis330

Any suggestions as far as what protein is good for women? Not many calories but Protein?

Take a look at the "red container" list, page 29 of the 21 Day Fix Eating Plan booklet.

[jjlewis330]

Thank you I dont think I asked that right. I was looking to see if there is a good Protein Drink \ Powder that I can drink after a workout to refuel. I mix Chia Seeds in with it after a workout - seems to be doing good so far.!