21 Day Fix Deluxe Workout Review: Flat Abs Fix

There is an option when you purchase the 21 Day Fix program to get the deluxe workouts (I believe they're called 'Ultimate' in this particular program).  I always buy the deluxe workouts so I have more variety in my program and I figured since I have them, I'll review them!

Deluxe Workout 1:  Flat Abs Fix

Autumn's Inspirational Quote of the Day:  "Tomorrow you'll be glad you did this today"

Equipment:  1 weight (heavy), mat (optional)

Total Workout Time:30:12

Set up:  5 circuits, 2 exercises each circuit, repeated, 1 minute per exercise, 1 bonus circuit with 2 exercises

Exercises:
No warm-up in this one, we jump right into the ab work!

Circuit 1:  2 exercises, repeated, 1 minute each
Oblique Crunch (30 seconds each side):  standing, with the weight in one hand, lift arm overhead and contract knee up and elbow down.  Do this for 30 seconds on one side, then switch to the other.
Standing Crunch:  hold weight on both sides, contract abs and crunch forward, return to standing.
Repeat

Circuit 2:  2 exercises, repeated, 1 minute each
Side Bend (30 seconds each side):  hold weight in one hand, bend down as far as you can with weight staying close to your left, return to standing.  Do this for 30 seconds on one side, then switch to the other.
Plank Rock:  in a plank position on your elbows, rock forward onto your toes, then push weight back into plank position

    

Repeat

Circuit 3:  2 exercises, repeated, 1 minute each
Plank Knee Pull:  in a plank position on your hands, pull alternating knees in to the chest, then alternate legs in to the outside of your elbow
Side Hip Drop (30 seconds each side):  in a side plank position, stack legs on top of each other and drop hips down to the ground.  Do this for 30 seconds and then quickly switch to the other side to repeat.
Repeat

Circuit 4:  2 exercises, repeated, 1 minute each
Crunches:  standard crunch, with hands lightly behind your head, neck neutral, abs tight, knees bent
Frog Crunches:  lay flat with your legs pointed up towards the ceiling, toes turned out and heels touching.  Bring your elbows and knees together and then return to start position.
Repeat

Circuit 5:  2 exercises, repeated, 1 minute each
Oblique Crunches (30 seconds each side):  with your chest pointing towards the ceiling, drop your legs to one side, knees bent, stacked on top of each other.  Crunch towards your knees for 30 seconds, then repeat with knees facing the other side.
Sit up Lift:  holding a weight in both hands, lay flat on the floor, arms overhead.  Lift weight as you crunch your abs and bring one leg up.  Bring weight to shin, lower back to the floor, repeat with other leg.

    

Repeat

Bonus Round: 2 exercises, repeated
Flutter Kicks (30 seconds):  lay flat on the floor on your elbows, alternate quickly kicking legs
Cross Kicks (1 minute):  in the same position as the previous exercise, cross your ankles quickly
Repeat

No cooldown.

Personal Opinions and Difficulty:  Hmm, what shall I say about this workout? (This can't be good if this is how I'm starting...)  I do like this workout and I think there is a great variety of ab moves but it's also not necessary to do 30 minutes of ab moves.  I much prefer the 10 Minute Ab Fix that comes with the base program.  I also don't like that there isn't a warm up or a cool down.  Yes, I can do this on my own, but there should be at least some sort of stretching included.  Also, I'm not really sure where to put this in the rotation.  I typically sub this for Pilates, but then I'm not getting the active recovery day of stretching and resting my muscles.  I also would have liked to see some back work to really strengthen the core.
Difficulty: 3/5 There are definitely some challenging moves in this workout (particularly the ones in plank position) but nothing over-the-top crazy.
Enjoyment:  4/5  Nothing unenjoyable about it (except maybe that last minute of cross kicks--yikes!)
Overall:  3/5  Okay, does it work the abs?  Yes.  It is the most effective ab workout there is?  No.  I also feel like it doesn't really fit in with the Fix workouts in general.  If you've got extra time to do this, go for it, but it's not that fabulous as a stand-alone workout.

21 Day Fix Deluxe Workout Review: Barre Legs

Okay, if you've already read my review for the other workout that is included in the deluxe set Flat Abs Fix, you know I wasn't a huge fan.  This workout, on the other hand, will have you crying and begging for mercy (yes, that is a good thing).  Autumn channels her dancing background in this workout and it does not disappoint!  Let's head to the bar(re)!

Today's Workout:  Barre Legs

Autumn's Inspirational Quote of the Day:  "You may not be there yet, but you're closer than you were yesterday"

Equipment:  mat (optional), chair (for balance, optional)

Total Workout Time:  29:51

Set up:  each move is performed for 20 reps, then 20 pulses, then a 30 second hold (that sounds like a walk in the park...you'll be lucky to be walking at all tomorrow)

Exercises:
Warm-up (just over 3 minutes):  jog, jumping jacks, windmills (arm circles front and back), over the tops (side lunge and reach overhead to the side right and left), alternating toe taps (legs straight, touch opposite toe); repeat.

1.  Sumo Squat:  legs wide apart, toes turned out
2.  Squat
3.  Leg Lifts-R:  standing tall, lift your leg out as high as you can and then do 20 reps.  And then pulse for 20 reps.  And then hold it there.  Mm hmm.

    

4.  Leg Lifts-L:  same as before, other leg.
5.  Lunge-R:  step forward with right leg into lunge position.
6.  Lunge-L:  same as before, with left leg front
7.  Attitude-R:  standing tall, bring your right leg behind you, and pulse it back towards the wall.  Make sure your hips are pressed forward but keep your chest up tall and don't lean forward.

    

8.  Attitude-L:  repeat with left leg back
9.  Heel Press-R:  down on the mat, on elbows and knees, lift right knee and press the heel towards the back wall.  Bring the knee back into the chest and don't set it down.
10.  Heel Press-L:  repeat on left leg.
11.  Calf Raise:  standing tall, turn your toes out with heels touching, come up on your toes and contract calves
12.  Side Leg Lift-L:  in a side plank position, with one knee down and the other leg out straight, come down onto your elbow.  Now, lift your top leg up as high as you can while staying in alignment.

13.  Side Leg Lift-R:  repeat on the other side and then crumple to the floor in a heap of sweat and tears 

Cooldown:  just over 3 and a half minutes

Personal Opinions and Difficulty:  Oh, my good grief!  If you can get through this workout, you are one tough cookie!  You will be shaking, sweating, probably swearing...but it will be worth it.  I think this is quite possibly the best strength workout in the entire program.  WHAT?!  Yes, I said it!  You will definitely feel this the next day and know that you got an incredible leg workout!  I sub this for Lower Fix in the regular rotation.
Difficulty: 5/5  Yowzer!  That hold will get you.  Every.  Single.  Time.
Enjoyment:  4/5  I have to kick this down a point on the enjoyment scale because it is so tough.  I haven't quite gotten to the point with this workout where I want to love to hate it yet.
Overall:  5/5  A really great, intense, effective leg workout!  I wish that this came with the base program OR that there were a more effective workout with this one in the deluxe set.  I absolutely recommend this workout and I think it's worth the money for this workout alone!

21 Day Fix Bonus Workout Review: Plyo Fix

"The time has come," the Walrus said, "to wrap up the 21 Day Fix reviews."  Yes, we have reached the last review of the 21 Day Fix program--it is time for Plyo Fix!  This workout is included if you purchase the 21 Day Fix program from teambeachbody.  Now, let's jump (pun intended) right into it!

Autumn's Inspirational Quote of the Day:  "You can do anything"
This witch lovely lady is really going to test you on that one today

Equipment:  none (oh, good, another workout with no weights, because that worked out so well the last time...)

Total Workout Time:  31:18

Set up:  6 circuits, 2 exercises each circuit, repeated, 30 seconds per exercise, followed by a 30 second rest

Exercises:
Warm-up (around 3 and a 1/2 minutes):  jog, jumping jacks, windmills (arm circles front and back), over the tops (side lunge and reach overhead to the side right and left), alternating toe taps (legs straight, touch opposite toe); repeat.

Circuit 1:  2 exercises, repeated, 30 seconds each
Squat Jumps:  sink down into squat position and jump straight back up
One-legged Squat Jump-R:  same as a squat jump except you do it on one leg, first round on the right, then on the left.

   

Repeat

Circuit 2:  2 exercises, repeated, 30 seconds each
Tuck Jumps:  feet apart in squat position, sink down into squat and as you come up, pull your knees up to your chest
Frog Jumps:  feet together, toes turned out, fingers reaching towards the floor, jump straight up and sink back down
Repeat

Circuit 3:  2 exercises, repeated, 30 seconds each
Burpee Push-up:  just when you thought burpees couldn't get any more fun...hands down to the ground, jump back into plank, perform a push up, jump knees in, stand or jump up

         

Plyo Push-up:  get down into push-up position, lower down, and as you come up, pop hands up off the floor
Repeat

Circuit 4:  2 exercises, repeated, 30 seconds each  (This is the active recovery set.  So enjoy it, because you never know what's coming next.)
Moguls:  jump to one side and twist hips and knees to the opposite wall, jump to the other side
Skater Jumps:  jump to one side with the opposite leg behind, jump to the other side switching legs
Repeat

Circuit 5:  2 exercises, repeated, 30 seconds each  (What did I tell you?  Now we're back to lunges.)
Jumping Lunges:  one leg forward, the other leg back, drop into a lunge position, then switch legs and continue jumping deep into the lunge position
Jumping Lunges with a Twist:  face one wall with one leg forward, the other leg back and drop into a lunge position.  Now jump, switch legs, and face the other wall.  Form is really crucial with this one, make sure to watch your knees.
Repeat

Circuit 6:  2 exercises, repeated, 30 seconds each
Full Hops:  in a plank position, hop your body to the right and then the left (Autumn does a hop-jump, where she slides one arm and one leg in to meet the other as she hops right and left).

         

Sumo Jumps:  (oy, with the jumping already) in the sumo squat position, with legs wide and toes pointing out, go down into a squat, then jump straight up
Repeat

Cooldown:  just under 3 minutes

Personal Opinions and Difficulty:  Wow, and just like that, you're done!  Yeah, right.  This is one tough workout!  I actually think this program could be in Extreme, it's that hard!  This is my favorite type of workout so I love this one!  Quick, intense bursts of cardio, while also working the major muscle groups (the legs) are a great way to get results fast.  It is a challenging workout, but this is right up my alley!  Plus, with the 30 second rest, it gives you a chance to recover without really dropping the heart rate.  I sub this for Cardio Fix in the regular rotation.
Difficulty: 5/5 Did you notice the word "jump" in just about every move? 
Enjoyment:  5/5 This is a workout in which I love to challenge myself and see if I can push to the next level.
Overall:  5/5  Definitely a fabulous, intense workout to challenge the entire body, cardio and muscles.  If you don't have this workout, you can purchase it separately from the teambeachbody website.  It's a great addition to the program!

21 Day Fix Additional Workout Review: 10 Minute Fix for Abs

Howdy!  This review is for the extra workout that comes with the program called 10 Minute Abs.  You can add this workout on to any day of the week, just make sure that you're giving yourself a day in between focused ab work to let the muscles rebuild and recover.

Any Day's Workout (I like to do this M/W/F or T/Th/S):  10 Minute Fix for Abs

Autumn's Inspirational Quote of the Day:  "Earn the body you want"
It doesn't come for free, people.

Equipment: mat (optional)

Total Workout Time:  10:23

Set up:  20 reps each exercise, repeated, plus 2 bonus moves

Exercises:
Crunches
Table-top:  crunches with knees bent to 90°
Crunches with right leg:  bring one knee into the chest, the other leg straight out and lowered down as far as you can without raising your lower back off the mat

Crunches with left leg:  same as above, but other leg is extended
Cross Crunch:  legs straight up in the air, alternate touching your fingers to your toes
Tap Crunches:  back in table top position, lower toes to the floor
Twist Crunches-right:  one knee bent, other ankle on the knee, opposite hand behind your head, other arm out straight

Twist Crunches-left:  same as above, just switch legs and arms
Obliques-left:  keeping chest towards the ceiling, hands behind your head, lower knees to one side stacked on top of each other and bring elbow towards knees, contracting abs

Obliques-right:  same as above, but bring knees to the other side
Bicycles:  hands behind your head, bring one knee in to chest at a time, alternating
Repeat

Ankle Crosses (20 reps):  legs out straight, rest on your elbows behind you, cross your ankles quickly
Flutter Kicks (20 reps):  legs out straight, rest on your elbows behind you, quickly alternate lifting legs up and down

Cooldown:  stretch back to length abs

Personal Opinions and Difficulty:  This workout is a great addition to put into your rotation.  It is focused on the core and if you are doing the moves correctly, you will really feel it!
Difficulty: 4/5 I definitely felt this in my core.  The crunches with the leg extended are, by far, the hardest move for me.  Oooh, it burns!
Enjoyment:  5/5  It feels good to work the abs and you know you will have worked them because you will feel them working!
Overall:  5/5  Quick, effective workout!

21 Day Fix Day 5 Review: Cardio Fix

I'm back with a review of the next workout in the 21 Day Fix program.  Let's get moving!

Friday's Workout:  Cardio Fix
Autumn's Inspirational Quote of the Day:  "When you feel like quitting, think about why you started"

Equipment:  None!  ::thinking:  oh, good, no weights!  this will be an easy workout then::  NOPE!

Total Workout Time:  31:56

Set up:  4 circuits, 2 exercises each circuit, repeated, 1 minute per exercise, 1 bonus round exercise

Exercises:
Warm-up (just over 3 minutes):  jog, jumping jacks, windmills (arm circles front and back), over the tops (side lunge and reach overhead to the side right and left), alternating toe taps (legs straight, touch opposite toe); repeat.

Circuit 1:  2 exercises, repeated, 1 minute each
Cross Jacks:  start with legs and arms out, jump in and cross ankles, bring arms in and cross them in the front

High Knees:  think of tilting your pelvis forward, not back.  Lift knees up as high as you can, swing your arms.
Repeat

Circuit 2:  2 exercises, repeated, 1 minute each
Skater Jumps:  start with one leg crossed behind the other, jump onto the other leg and cross the other leg behind.

Mountain Climbers:  in plank position, alternate bringing knees into, keeping the back flat and the core engaged.

   

Repeat

Circuit 3:  2 exercises, repeated, 1 minute each
Reverse Lunges:  this is an active recovery move, but you'll still be working!  Start with both feet together, step back into lunge position with right leg, then left.
Burpees:  everybody's favorite!  Start standing, go down to the floor, jump legs back, jump forward, jump up.
Repeat

Circuit 4:  2 exercises, repeated, 1 minute each
Lateral Squats:  this is less of a cardio move and more of a focused leg move.  Get down as low as you can in a squat with knees together.  Step out with the right leg, bring knees together, go to the other side.
Oblique Knees (30 seconds each side):  stand tall and lift one arm overhead, bring elbow down and knee up to meet for 30 seconds, then switch to the other side.
Repeat

Bonus Round: 1 exercise, repeated, 1 minute each round
Down and Ups (30 seconds each arm lead):  start in a plank position, go down on your right elbow, then left, right arm up, left arm up.  Do this for 30 seconds, then switch to the left arm down to elbow, then right, left arm up, right arm up.
Repeat

Cooldown:  about 2 and a half minutes

Personal Opinions and Difficulty:  Cardio is my absolute favorite type of workout, so I definitely like this one!  It's nice to have a break from the weights but still know that I'm getting my heart rate up and a great workout.  I really do like this workout, but I wish the last circuit were more intense cardio like the first three circuits.  I know, I know, it's nice to have a break, but come on, it's called cardio!  I'm too used to Insanity workouts to have a circuit like this in a cardio workout.
Difficulty: 3/5 My heart rate gets up and my cardiovascular system is worked, but I think an addition of one more cardio circuit would have upped the score here.  Definitely good cardio moves, though.
Enjoyment:  4/5 I love my cardio, just wanted to get my heart rate up a little longer.
Overall:  4/5 I'm a little tougher on this one because it is called Cardio--why are we doing resistance moves?  I like that there are active recovery moves, but I think the last circuit could have had just a touch more movement.

21 Day Fix Day 4 Review: Pilates Fix

This is the first of two "active recovery" days in the 21 Day Fix program.  Pilates focuses on stretching the muscles so you can get long and lean.  The most important aspect of Pilates is the breathing.  Take short, quick breaths and exhale on the movement.

Thursday's Workout:  Pilates Fix

I'm pretty sure I looked like this the entire time.

Autumn's Inspirational Quote of the Day:  "Believe in yourself right now"
Because if you don't, who else will?

Equipment:  Mat (optional)

Total Workout Time:  32:56

Set up:  There are four series (serieses?  serii?) in this workout.  Depending on the movement, you will either do the exercise for 1 minute or for a set number of reps.

Exercises:
Warm-up (just over 4 minutes):  Since this is a breath-focused workout, you need to start practicing that in the warm-up.  This is not the typical Autumn warm-up.
Start seated, legs crossed, arms by your side.  Arms up and down, then up and down with a twist, rock side to side with arm overhead, legs straight out and roll down to touch toes.  Turn over to hands and knees and do cat/cow (round and arch back alternating), then bird dog (one arm out, opposite leg out and switch), child's pose, back to bird dog but this time add a crunch (pull opposite arm and leg in together at core).

Series 1:  Core
100s (1 minute):  lay flat on the floor, legs straight, lift up slightly so shoulders are off the mat, arms by your sides.  Lower legs slightly, quickly pulse arms up and down, exhaling on each movement.
Single Leg Stretch (1 minute):  lay flat on the floor, one leg bent in towards chest, the other leg lowered down, lift up slightly so shoulders are off the mat.  Pull bent in to your chest with 2 pulses, breathing out quickly as you do so.  Switch and repeat with other leg.
Scissors (1 minute):  lay flat on the floor, one leg straight up towards the ceiling, the other lowered down, lift up slightly so shoulders are off the mat.  Pull straight leg into your chest with 2 pulses, breathing out quickly as you do so.  Switch and repeat with other leg.
Leg Lowers (1 minute):  lay flat on the floor, both legs straight up to the ceiling, toes slightly turned out and heels touching.  Lower legs towards the ground, making sure not to arch your back and contract abs to pull legs back up.
Alternating Leg Lifts (1 minute):  in a plank position (hands under shoulders, feet together, back flat, core tight), lift up the right leg and then the left, making sure not to round your back or sink down.
Knee pulls (35 seconds):  in plank position, bring one knee in towards chest, making sure not to round your back.  Repeat with other knee.
Toe taps (24 seconds):  in plank position, tap one toe out to the side, making sure not to round your back.  Alternate legs.

Series 2:  C-sit position
To get in this position, sit with your knees bent and slightly lean back to 45° (you should feel your core engaged).
C-center Arms Up (1 minute):  in the c-sit position, extend your arms above your head.  Contract your abs to lower down and then extend your back to sit up straight.
C-center Twist (1 minute):  just as with the previous exercise, except this time you will twist and tap your hand back to the right, sit up straight, and repeat to the left.
Knee Drivers (29 seconds):  in the c-sit position, bring your hands in front of you and contract one knee in at a time, alternating.

Series 3:  Lower  (For this series, you will do 10 reps of each exercise on one leg and then switch to the other)
Start by getting into position.  Lay flat on one side, propping your head up on your hand.  Create a 45° angle with your legs, meaning, instead of being straight out, bring your legs up slightly so they face more towards the front of the room than the side.  Keep your legs together, back straight, and core tight.
Two-way Kicks:  bring the top leg forward with a flexed foot two times quickly, back with a pointed toe two times quickly.
Bicycle-front:  bring your top leg up into your chest, straighten out in front of you, bring to the back with a bent knee, like you're riding a large bike.
Bicycle-back:  same move as before, now you bring the leg back first and then to the front.
Mix the Bowl-front:  move your leg forward in a small circle
Mix the Bowl-back:  repeat move but circle backward this time
Stir the Pot-front:  like mix the bowl, but make a big circle to the front
Stir the Pot-back:  same as above, this time move your leg backward in a circle
Double Taps:  bring top leg up, tap toe two times, bring top leg back, tap toe two times
Repeat series on the other leg

Series 4:  Back  (For this series you will do 10 reps of each exercise)
Superman:  lay flat on the floor, legs and arms out straight.  Simultaneously lift arms and legs, contracting the back.
Lift and Rotate:  lay flat on the floor, legs and arms out straight.  Lift arms and legs and bring one arm to tap the upper thigh.  Repeat with other arm.
Swim:  alternate lifting one arm and the opposite leg and repeat (you can do this slowly or with short, quick movements)

Series 5:  Plank
Plank Hold (1 minute):  get in a plank position on your hands, wrists, elbows, and shoulders aligned, feet together, back flat, core tight.  Stay there!
Hip Drops (1 minute):  lower to elbows in the plank position and alternate dropping your right and left hip to the ground.
10 Second Plank (1 minute):  back up in plank position, stay there for 10 seconds, then drop down for 3 seconds, then push back up for 10 seconds and repeat.  Autumn cues this so just follow her lead.

Cooldown (approximately 3 minutes)

Personal Opinions and Difficulty:  While Pilates may not be "my thing" I do enjoy that there is an active recovery in here during the week.  Plus, I know that Pilates is an amazing workout and you are building long, lean muscles with this kind of workout.  It gives you a good stretch and a chance for your muscles to relax and rebuild. 
Difficulty: 3.5/5 Cardiovascular-wise, this workout is cake.  But!  You will be using muscles, still, in that plank section especially.  If you are new to Pilates, the biggest challenge will probably be form and breathing.  I have done Pilates before (anyone else remember the old Winsor Pilates workouts on VHS?  No?  Just me?  Okay.) so that part was easier for me than someone who is brand new to this type of workout.
Enjoyment:  3/5  Not exactly my cup of tea, but I don't hate it.  Of course, this is personal opinion--this may end up being your favorite in the program!
Overall:  4/5  I think it gets the job done and serves its purpose.  It's a nice break for the muscles before we start pounding them again tomorrow!

21 Day Fix Day 3 Review: Lower Fix

Moving right along to the next workout in the 21 Day Fix program, Lower Fix.  Let's jump right into it!

Wednesday's (always have to spell that Wed-nes-day in my head) Workout:  Lower Fix

Autumn's Inspirational Quote of the Day:  "If you're tired of starting over, stop giving up"
Man, ain't that the truth!

Equipment:  1 set of weights (heavy), mat (optional)

Total Workout Time: 29:54

Set up:  4 circuits, 2 exercises each circuit, repeated, 1 minute per exercise, 1 bonus round exercise (oooh, our first taste of the *Bonus Round* in Fix...gotta hate love 'em)

Exercises:
Warm-up (just under 3 minutes):  jog, jumping jacks, windmills (arm circles front and back), over the tops (side lunge and reach overhead to the side right and left), alternating toe taps (legs straight, touch opposite toe); repeat.

Circuit 1:  2 exercises, repeated, 1 minute each
Side and Back lunge-R:  step to the right in a side lunge, step back into a lunge with the same leg, repeat

Squat Knee Raise:  holding weights at your shoulders, squat down, pull up knees, alternating

Side and Back lunge-L:  repeat move but on the other leg
Squat Knee Raise

Circuit 2:  2 exercises, repeated, 1 minute each
Curtsey Lunge: holding weights at your shoulders, bring right leg far behind left, keeping hips forward, alternate sides

Calf Raises: holding weights at your sides, lift up onto toes, contracting calves
Repeat

Circuit 3:  2 exercises, repeated, 1 minute each
Split Squat-R (I would call this a stationary lunge):  feet in lunge position, right leg forward, move up and down, keeping weight in front quad
Sumo Squat:  in sumo position (feet wider than hip width, toes facing out), lower down and squeeze inner thighs as you come up
Split Squat-L:  repeat but with left leg front
Sumo Squat

Circuit 4:  2 exercises, repeated, 1 minute each
Thigh Leg Lift (30 seconds each leg):  sitting on the floor, lean back to 45°, one arm up, opposite leg out straight, lift leg up and hand down to meet it.  After 30 seconds, switch to the other leg

Quad Raise (30 seconds each leg):  sitting on the floor, lean back to 45°, both arms on the floor, lift leg straight up, out to the side, back in and down.  After 30 seconds, switch to the other leg

Repeat

Bonus Round: 1 exercise, repeated, 1 minute each round
Fire Hydrants (30 seconds each leg):  on hands and knees, lift left leg up in bent position, push heel to back wall, bring in.  After 30 seconds, switch legs.
Repeat

Cooldown:  (about 2 and a half minutes) stretches for back and legs

Personal Opinions and Difficulty:  I love to work legs (not as much as Autumn does, but ya know) and you can go heavy with your weights here.  I like the last circuit, too, because you work your legs in a different way and, of course, the bonus round is thrown in there right when you think you can't do anymore.  G is in this video, who shows up a few times and is in Extreme--he cracks me up!  It's funny how we find out favorites in the cast in each of the videos.
Difficulty: 4/5 This workout can be made more difficult with heavier weights, but since we're working the lower body, your heart rate should be up and you should be feeling it!  Nothing compares to Lower Fix Extreme, though, so it's a 4 out of 5.
Enjoyment:  4.5/5  Lower body muscles are my favorite to train so it's almost a 5 for me.
Overall:  5/5  It's Lower Fix, so did it work my lower body?  Yes, absolutely!  You may find it difficult to walk the next day after this one.  ;)

21 Day Fix Day 6 Review: Dirty 30

We're nearing the end of the week, which means it's time for the second-to-last review for 21 Day Fix!  In the words of Ms. Aguilera, let's get dirrrrrrrty!

Saturday's Workout:  Dirty 30

Autumn's Inspirational Quote of the Day:  "You can't wish for it, you have to work for it"
No genie in a bottle, baby (I am feeling some Christina today!)

Equipment:  2 sets of weights (light and heavy), mat (optional)

Total Workout Time:  27:41

Set up:  4 circuits, 2 exercises each circuit, repeated, 1 minute per exercise

Exercises:
Warm-up (around 2 and a 1/2 minutes):  jog, jumping jacks, windmills (arm circles front and back), over the tops (side lunge and reach overhead to the side right and left), alternating toe taps (legs straight, touch opposite toe); repeat.

Circuit 1:  2 exercises, repeated, 1 minute each
Alternating Side Lunge:  holding weights, step into a side lunge with the right leg, framing bent leg with weights, step feet together, go to the left side
Renegade Row:  in plank position, holding one weight in your right hand, row elbow up for 30 seconds, then switch weight to left hand.
Repeat

Circuit 2:  2 exercises, repeated, 1 minute each
Sumo Row:  in sumo squat position (feet wide apart, toes turned out), hold weights in front of you, go down into sumo squat while raising weights up to chest (keep your elbows high), stand and lower weights

Chest Fly Raise:  laying flat on the floor, legs to the ceiling, weights in your hands with arms straight, lower weights out and down while you lower legs to the floor, lift legs and arms back to start
Repeat

Circuit 3:  2 exercises, repeated, 1 minute each
Squat with Lateral Raise:  start standing with weights by your sides, lower into a squat while you lift weights up to chest height out to the sides, stand up and lower arms.

Tricep Kickback:  stand with feet together, back at 45­° angle, abs in, arms hanging.  Pull arms up so elbows are bent and push weights to the back wall, return to bent position
Repeat

Circuit 4:  2 exercises, repeated, 1 minute each
Side Bend (30 seconds each side):  holding one weight, slide it down your leg as low as you can while bending your torso for 30 seconds on the right side, switch weight and repeat on the left.
Side Plank (30 seconds each side):  get in a plank position with the bottom knee down, top leg straight, on your elbow, other arm up.  Lift and lower the top leg for 30 seconds, quickly switch and repeat on the other side.

Repeat

Cooldown:  about 2 and a half minutes

Personal Opinions and Difficulty:  I think this is a really good, all-over workout.  Just about every muscle group is worked.  Did we get dirty?  I know we got sweaty!
Difficulty: 4/5 Difficult, but not impossible.  Can be made more difficult, of course, by upping the weights.
Enjoyment:  5/5  I enjoy this one a lot and the variety helps it to go by quickly.
Overall:  5/5  Great, varied total body workout that is fun!

21 Day Fix Day 2 Review: Upper Fix

It's time for the next installment of the 21 Day Fix review.  Today we're on Day 2 and it's time to work the arms!

Tuesday's Workout:  Upper Fix

Autumn's Inspirational Quote of the Day:  "It doesn't get easier, you get stronger"
I have this on a shirt.  :)

Equipment:  2 sets of weights (light and heavy), mat (optional)

Total Workout Time:  31:42

Set up:  2 circuits, 5 exercises each circuit, repeated, 1 minute per exercise

Exercises:
Warm-up (about 3 minutes):  jog, jumping jacks, windmills (arm circles front and back), over the tops (side lunge and reach overhead to the side right and left), alternating toe taps (legs straight, touch opposite toe); repeat.

Circuit 1:  5 exercises, repeated, 1 minute each
Bent-over Row:  feet together, holding weights, keep elbows close to your ribcage, contract back muscles and pull weights up
Transverse Twist:  feet apart, holding weights, "punch" weight across your body, keeping it aligned with your chest, alternate sides

Push-up:  in plank position (toes or knees), hands shoulder-width apart, feet together, abs in tight, back in alignment, lower to the floor and push back up
Plank Hold:  in a plank position on your elbows, contract your core, back flat, feet together--stay there!
Curl to Press:  holding weights, bicep curl up, turn weights, overhead shoulder press, lower weights, repeat

Repeat Circuit

Circuit 2:  5 exercises, repeated, 1 minute each
Lat Pull-over:  laying flat on the mat, hold weights in each hand, lower over your head, keeping arms straight

Circle Crunch:  laying flat on the mat, hands lightly behind your head, contract abs and lift up, moving around in a circle one way and then back

Chest Press:  laying flat on the mat, hold weights in each hand, elbows bent, press weights right above chest, lower, repeat
Scissor Twist:  laying flat on the mat, one leg up to the ceiling, other leg straight out, switch legs while crunching to the leg extended to the ceiling

Front Raise:  holding weights, raise both weights up to chest height and bring down
Repeat Circuit

Cooldown:  (just over a minute) stretch the arms

Personal Opinions and Difficulty:  In this workout you can really go heavy with weights.  I love the set up of this workout because it seems to fly by with there only being two circuits.  I like the addition of the ab work in the second circuit, but I wish there had been two arm workouts instead (could have easily put in some tricep dips and flys).  
Difficulty: 3/5 If you up the weights, you'll feel it and achieve muscle failure, but I don't like this is the most difficult arm workout ever.
Enjoyment:  4/5
Overall:  4/5  Like I said above, if there had been two arm exercises instead of abs, my arms would have been given a full workout.

21 Day Fix Introduction

I could not be more excited to start the accountability group for 21 Day Fix (or Extreme) next week!  Before we get started with the group, I wanted to do a review of the program for those in the group and anyone who just wants to know more about the 21 Day Fix program.

General Program Information:
21 Day Fix is a (ahem) 21 day program in which you workout 7 days a week for approximately 30 minutes a day.  Each day of the week there is a new workout, so you'll do the same workout each Monday, each Tuesday, etc.  Each day there is a new muscle group worked, as well as some active recovery days.  The workouts are:  total body cardio, upper, lower, pilates, cardio, dirty 30, yoga.  There are also two deluxe workouts available:  flat abs and barre legs.  You can also get plyo fix if you order through teambeachbody (I sub this for cardio).

In addition to the workouts, there is also a nutrition plan included with the program.  It features the portion fix containers, which Autumn helped to create.  Using the formula included in the program guide, you will calculate how many calories you need to eat in a day.  The calories are then converted into containers (this is already done for you in a chart) and you will know how many of each colored container you need to eat.  There are also food lists you know exactly what goes in to each container.  There are a few recipes included with the program but I highly recommend Autumn's Fixate cookbook if you want more variety.

There is a modifier in each of the workouts.  Kat is in the front, to the right of Autumn, so you can always see her.  If you are modifying, make sure that you still keep the intensity high so you will see results.

There is minimal equipment required for this program.  You can use either dumbbells (a few sets will give you the best results) or a resistance band.  You do not need both.  In every workout there is someone who is using the band so you can watch him or her to make sure you're using correct form.  If you're working out on a hard surface, it is recommended that you have a mat, but this is optional.  Of course, as with any workout, have your water and towel nearby to hydrate and dry the sweat, respectively.  (Side bar:  Although this is not a requirement specifically of this program, I want to mention here to make sure that you have a good pair of sneakers to do your workout in.  I love cross trainers because they have more support in the ankle than running shoes.  Since there is a lot of lateral (side to side) movement in these workouts as well as plyometrics (jumping), I would recommend a good pair of trainers.)

About the Trainer:  This is Autumn's first program* released through Beachbody but she is certainly not a newbie to fitness.  She has been training people for years and clearly knows what she's doing by her physique and the amazing results people (including myself) have gotten with her programs.  She is chipper without being overly sweet, she cues very well, and she has a positive attitude.  She pushes you and wants you to be successful, but she's not abrasive.  She is always sure to point out correct form, modifications, and advanced versions of the exercises.  She models the exercises before you do them and walks around the cast to show others doing the movements.  Some of her choices of attire are...interesting...but not distracting from the workouts, in my opinion.  Autumn varies her cast and is encouraging to them as well as us throughout the workouts.  The only thing I wish she did was tell us what weights she is using so we can get an idea of how light or heavy we should go for each exercise.

As the week continues, I will post my reviews of each of the individual workouts with pictures for the more complicated or hard to explain moves.   Please let me know if you have any questions about the program, the specific workouts or a particular move, or if you're ready to take the next step in your fitness journey and get the program!

*Autumn has since released 21 Day Fix Extreme and The Master's Hammer and Chisel (with Sagi Kalev from Body Beast) and will soon be releasing Country Heat, a country line-dancing inspired workout.

21 Day Fix Day 1 Review: Total Body Cardio Fix

Since I am hosting an accountability group that starts in just a few weeks, I thought there would be no better time than now to review the 21 Day Fix workout program. Let's get started!

Monday's Workout:  Total Body Cardio Fix

Autumn's Inspirational Quote of the Day:  "1 day at a time, 1 pound at a time"
I love that Autumn has these quotes, even though they may be a little corny, they're motivating and give you something to think about before starting the workout!

Equipment:  2 sets of weights (light and heavy), mat (optional)

Total Workout Time:  28:41

Set up:  4 circuits, 2 exercises each circuit, repeated, 1 minute per exercise

Exercises:
Warm-up (about 3 minutes):  Autumn does the same workout in most of the Fix workouts.  It starts out with a jog, jumping jacks, windmills (arm circles front and back), over the tops (side lunge and reach overhead to the side right and left), alternating toe taps (legs straight, touch opposite toe); repeat.

Circuit 1:  2 exercises, repeated, 1 minute each
Surrenders-R:  start with weights at your shoulders, go down on your right knee, then left, step up on right leg, up on left, repeat

Side Shuffles:  do two shuffles to the right, two to the left, repeat.
Surrenders-L:  same as above but start with the left knee down
Side Shuffles


Circuit 2:  2 exercises, repeated, 1 minute each
Squat with a Wood Chop-R: start with a standing squat position, bring weight down to left toe, bring weight overhead while turning to the right

Cross-country skiers:  lift weight overhead while skiing legs (alternating right and left foot forward)

Squat with a Wood Chop-L:  repeat with weight going to opposite toe
Cross-country skiers

Circuit 3:  2 exercises, repeated, 1 minute each
Weighted Jog with a Push:  hold weight in both hands, begin jog, push weight forward and pull back while jogging

Knee Pulls-R:  standing on your right leg, put all weight into quad, lift weight overhead and pull left knee and weight in together, repeat

Weighted Jog with a Push
Knee Pulls-L:  repeat, pulling left knee in this time

Circuit 4:  2 exercises, repeated, 1 minute each
Frog Crunches:  start with back flat, legs extended to the ceiling, crunch abs in and bring knees to elbows, repeat
Oblique Crunches:  lay flat, one hand behind your head, opposite foot on your knee, crunch for 30 seconds then switch sides
Repeat both exercises

Cooldown:  (about 3 minutes) stretches for back, legs, and arms

Personal Opinions and Difficulty:  I don't know why but this is, and has always been, my least favorite of the Fix workouts.  I think because it is so tough!  Some of these moves seem very simple, but they are very challenging.  Circuit 3 is the worst!  Ugh, I dread it every time, haha.  Butttt I push through and feel a definite sense of accomplishment when this one is over.  For each workout, I'll give a rating for both difficulty, enjoyment, and overall (did it focus on the muscles and was it a good workout).  It will be on a 5 point scale, 1 being the lowest and 5 being the highest.
Difficulty:  4/5
Enjoyment:  2/5 (it pains me to even say that--just not one I love but still a great workout!)
Overall:  5/5  Total body workout is the title and it is!  Every muscle worked in this one!