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

[Pam61]

Begins with a 3 minute warm-up

Two rounds of five exercises (one minute each with 15 second rest.)

Round one

Bent-over Rows
Transverse-twist
Push-up
Forearm Plank
Curl to Press
(repeat all again!)

Round two

Lat Pullovers
Circle Crunches
Chest Press (really a Tricep Press!)
Scissor Twists
Front Raises
(repeat all again!)

Cool-down is only one minute in this one!

[Lucky Star]

Thanks, Pam, but you lost me at Surrenders, lol. HATE that move.

[PhyllisG]

Originally Posted by Lucky Star

Thanks, Pam, but you lost me at Surrenders, lol. HATE that move.

Do step ups/tall box climbs. Just a suggestion.

Yes Autumn does do a few reps and then walk around giving form corrections but she does this well. I find myself listening to her and getting lower etc. For some reason she doesn't annoy me doing this while many others have.

[Pam61]

Begins with a 3 minute warm-up.

Four rounds of two exercises each round (15 second rest between them.)

Round one

Side Lunge
Squat Knee Raise
(repeat above exercises)

Round two

Curtsey Lunge
Calf Raises
(repeat above exercises)

Round three

Split Squat
Sumo Squat
(repeat above exercises)


Round four

Thigh Leg Lift
Quad Raise
(repeat above exercises)

Bonus Round

Fire Hydrant

Cool-down is two minutes and thirty seconds.

[Pam61]

This workout begins with a four minute and fifteen second warm-up.

Autumn states this workout is pilates "inspired."

You move rapidly through each of the following exercises.

Hundreds
One Leg Stretch
Scissors
Leg Lowers
Alt. Leg Lifts
Alt. Knee Pulls
Alt. Toe Taps
C-Center
C-Twist
Knee Drivers
Two Way Kicks (right & left)
Supermans
Plank Holds

Cool-down is two minutes and forty-five seconds.

[Pam61]

There is no warm-up or cool-down in this quick ten minute workout! This same workout is on each of the two disc set, which is convenient.

Autumn has stated abdominals are her favorite thing to work. These are all very traditional exercises, so nothing new here. And, they move quickly with no rests between.

Round one

Crunches
Crunches in table top
Crunches with right leg
Crunches with left leg
Cross Crunches
Crunches with toe taps
Twist crunches
Oblique crunches
Bicycles
(repeat all exercises once more.)

Bonus round

Ankle crosses
Flutter kicks

[Pam61]

Begins with a three minute warm-up.

There are no weights used in this workout.

Round one

Cross Jacks
High Knees
(repeat above exercises.)

Round two

Skater Jumps
Mountain Climbers
(repeat above exercises.)

Round three

Reverse Lunges
Burpees
(repeat above exercises.)

Round four

Lateral Squats
Oblique Knee Pulls
(repeat above exercises.)

Bonus round

Down & Ups
(repeat above exercise.

There is a three minute cool-down.

Comments: This is another workout where I modified the Burpees and Mountain Climbers by using my Fanny Lifter, so I wasn't as low to the ground. And, my pace was much slower. Again, there is a modifier to make all of the moves easier, as well. She's usually on her knees for these exercises and steps out. In the Down & Ups (in push-up position) Cat/Kat modifies on her knees instead of being in plank position.

[Pam61]

Begins with a three minute warm-up.

Autumn has stated online that this is her favorite of the bunch. Weights are used with an exerciser using a band, which you can see throughout the workout.

Round one

Alt. Side Lunge
Renegade Rows
(repeat both exercises.)

Round two

Sumo Row
Chest Fly Raise
(repeat both exercises.)

Round three

Squat Lat Raise
Tricep Kickback
(repeat both exercises.)

Round four

Side Bend
Side Plank Raise
(repeat both exercises.)

Cool-down is two minutes and thirty seconds.

[Pam61]

Originally Posted by Lucky Star

Thanks, Pam, but you lost me at Surrenders, lol. HATE that move.

I know, me too!

I've only seen surrenders in one other workout, and now it escapes me which DVD that was.

I hated it when I first did it in Total Body Cardio Fix, and what's funny is this is the first workout in the 21 Day Fix rotation, and also the very first exercise in the workout.

Why, I don't know.

I'm glad there are alternatives to this move, and also thankful that these workouts have a modifier right up front where she can be seen!

Pam