#21 Day Fix Schedule Ideas (Workouts and Meals)

MON  TUES WED  THURS FRI SAT SUN
 Plyo Fix  Upper Fix  Lower Fix  Pilates Fix  Cardio  Dirty 30  Yoga Fix

30 min woThe 21 Day Fix Doubles Option

If you are looking to gain even more dramatic results, BeachBody has included a doubles version of the 21 Day Fix workout schedule. Research shows that your resting metabolic rate is elevated for several hours after exercise. So, for an added results kick, the Fix has ab optional doubles week, to be utilized from days 15-21. This second workout, to be done at a different time of day, will help rev your metabolism, burn more calories, and bring you closer to reaching your goal.

MON  TUES WED  THURS FRI SAT SUN
 Plyo Fix
& Pilates Fix
 Upper Fix
& Cardio Fix
 Lower Fix
& 10-Minute Abs
 Pilates Fix
& Challenge
Cardio Fix
& Upper Fix
 Dirty 30
& Pilates Fix
 Yoga Fix

21 Day Fix Workout Details:

Plyo Fix

Plyo Fix EXTREME… Wow. I haven’t sweated, huffed and puffed like that since Insanity! If you’re unfamiliar with plyometrics, it’s basically jump training. Lots of squats, lots of leg work. It’s hard. So how does Autumn manage to make it EXTREME? Easy… add weights! It’s a seriously intense workout. One of the hardest moves in my opinion is the Split Lunge Jump. Your legs are positioned in a split squat, with your weights framing your front leg. You lower yourself into a squat, raise yourself back up, and then JUMP! Each exercise is 30 seconds, which at first seems like you’re catching a break considering exercises are 60 seconds in the 21 Day Fix. But trust me when I tell you that 30 seconds is enough and you’ll be feeling the burn after 10!

Upper Fix

For the Upper Fix EXTREME, you’ll need a heavy and a light set of weights, and a resistance band. The reason you’ll need two sets of weights is because this workout is based off a drop set, which means for the first half of the exercise you’ll use the heavy weights, and for the remaining half you’ll use lighter ones so you can get in more reps. Autumn incorporates a lot of great exercises that focus on your upper body but engage the lower body as well, like the Wide Grip Lunge.

Lower Fix

After the intensity of Plyo Fix EXTREME, I was pretty nervous about what Lower Fix would have in store for me. I have to admit I panicked a little when I saw there was more squatting and jumping… with weights. But compared to Plyo, this workout actually wasn’t as bad as I feared. My legs were definitely screaming by the end though! The format for Lower Fix EXTREME is 30 seconds with weights, followed by 30 seconds without weights. So for example, you’ll begin with 30 seconds of lunges with weights, then you’ll drop the weights and do front kicks on the same leg.

Pilates Fix

This Pilates-style workout will help strenghten your core, elongate your muscles, and tighten your glutes and things

Cardio Fix

Another seriously challenging workout! I was dripping with sweat by the end and my legs were like jello! Autumn is serious about working your entire body, and she accomplishes this with some incredibly intense exercises. One of the hardest was the Jack Press Jump. You start in a squat with weights by your shoulders, then jump into a jumping jack with the weights pressed above your head, and end back in a squat.

Dirty 30

The original Dirty 30 workout was intense, so I was expecting something ridiculously challenging for the Dirty 30 EXTREME. My expectations were accurate. Autumn seriously outdoes herself in this one and takes it up a notch with every exercise. One of the more challenging moves from the original Dirty 30 workout were the Renegade Rows. In the EXTREME version, we have Push Up Rows. You balance yourself on your weights in plank position, do a push up, and then do a Renegade Row. Doing that for an entire minute is definitely extreme!

Yoga Fix

I have to admit, I’m not a huge yoga fan. . But I have to say I actually enjoyed it! The rest of the week was so physically demanding that I desperately needed a good stretch, and this workout definitely provided that. They did a great job of showing the regular and modified versions of each move, as well as more advanced, super stretchy bendy versions. In addition to getting a good stretch, I really enjoyed the balance series, which is something that will benefit me when I’m doing the other workouts as well.

10 Minute Fix for Abs (Bonus)

In just 10 minutes, shape strong, sexy abs to show off on the beach.


21 Day Fix Meal Plan Samples:

21 Day Fix Meal Plans21 Day Fix Meal Plans21-Day Fix Meal Plans21-Day Fix Meal Plans21-Day Fix Meal Plans21-Day Fix Meal Plansay 21 Day Fix Menu Plan21 day fix menu plans

21 day fix menu plans

21 Day Fix Menu Plans

21 Day Fix Menu Plan Ideas

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