21-Day Fix Workouts Breakdown

I thought I would give ya'll a breakdown of the workouts that come with the 21-Day Fix program. I know that along with the Nutrition component, I was extremely curious about the workout being a fitness junkie and all.

So I watched the 7 workouts that accompany the 21-Day Fix with the exception of the 10-Minute Ab Fix that can be done on days where you have a time crunch or after one of the other 30 minute workouts.

Well let me start off this breakdown by saying, I LOVE the format in which its presented. Every workout start with a 3 minute "Warm-up" and ends with a 3 minute "Cool-down". After the warm up, the workouts are broken into 1 minute intervals (1-2 movements like Cross Jack and Knee High or Just Plank) followed by a 20 second rest. There may be up to 5 rounds usually repeated twice.

In every workout, you are given the option to follow Kat who is performing modified versions of the exercises. I could see myself starting with her  for some moves and progressing to the more difficult version as you move through the program when my confidence and strength have improved.

Day 1 - Total Body Cardio

*This workout along with several others use weights or resistance bands (although you could do just body weight). The weight recommendation for women: Light = 3 to 5 pounds; Heavy = 8-10 pounds. Some also recommend a mat for the floor work but from watching its not necessary (for comfort with abs and plank work) Stores like Wal-Mart have individual pairs of each or sets that are reasonably priced as well as resistance bands. 

Total Body Cardio is exactly how it sounds. Although totally doable, you will maintain a elevated heart rate with exercises like crunches, squats, knee highs and jogs. 

Day 2 - Upper Fix
*Uses weights/resistance bands/weights

This is done in two rounds focusing on biceps, triceps, shoulders, chest and abs with exercises like chest press, bent rows, and plank.

Day 3 - Lower Fix
*Uses weights/resistance bands/body weight

In this workout you will focus on your lower half (thighs, butt, quads, calves) with exercises like lunges, squats, calf raises and leg lifts.

Day 4 - Pilates Fix

I would say this would be the most challenging for me. There is lots stretching as well as movements at a much slower tempo (scissors, leg lowers, hundreds) with lots of control.

Day 5 - Cardio FIx

Your cardio is done in 5 rounds that keep you heart rate elevated with exercises like lunges, mountain climbers, skater jumps, oblique work and cross jacks. Again, all exercises throughout this program have Kat providing modifications.

Day 6 - Dirty 30
*Uses weights/resistance bands/body weight

While watching the Dirty 30, I couldn't help but think of Richard Simmons yelling "FEEL THE BURN" due to the fact that the exercises have some intensity involved (sumo squats, tricep kickbacks, and side planks)

Day 7 - Yoga Fix

I love the fact that this comes at the end of your fitness week. It allows your body to absorb all you have done during the week with some wonderful stretching like (triangle pose, bow pose, and tree pose.

**There is an option during your last week of the program to double up on your workouts from Day 15-21. A suggested outline is provided.

I hope this helps some of you who were/are on the fence about 21-Day Fix. If you have any questions about the program or ordering, please email me or click the link below for ordering.

21-Day Fix