ינהאַלט
21 Day Fix is a comprehensive three-week program from BeachBody. The course includes 11 classes great for the whole body under the leadership of coach Autumn Calabrese. Today we will tell you in detail about each workout, because each of them can lead you to the desired goal.
So, the complex consists of 10 diverse workouts. All they last 30 minutesexcept for classes on a press (10 Minute Fix For Abs) – duration 10 minutes. Each workout is completely independent, which is why we offer you brief descriptions of them. Among this variety you can choose the most useful you lessons. More information about the program itself you can read in the article: an Overview of the program 21 Day Fix.
Most training is suitable for both beginners and advanced. The program offers several modifications of the exercises so you can tailor the difficulty for yourself. However, generally speaking, this program is designed for a strong average level.
Read more about the meal plan 21 Day Fix
21 Day Fix: description of training
1. Dirty Thirty
Strength training with dumbbells for your entire body. All exercises involve multiple muscle groups. For example, you will do squats-sumo and simultaneously the vertical thrust dumbbells to his chest. This will help you to use the maximum number of muscles and work out all the problem areas of the body.
Training Dirty Thirty is divided into 4 segments. In each segment, two exercises performed in two rounds. All occupation נעמט אָרט אין אַ שטילן גאַנג, cardio and jumping on the syllabus. You’ll need dumbbells or expanders to choose from, as well as Mat on the floor.
Dirty Thirty 21 Day Fix is suitable for those who want to strengthen muscles throughout the body and tighten the problem areas.
2. Lower Fix
Strength training for the lower body with dumbbells or a chest expander. You will perform exercises that will help you make hips and buttocks elastic and toned. The session runs at a moderate pace, but the tension on the muscle you will feel is enormous. At the end of some exercises Autumn adds a static load, thereby complicating the load.
Lower Fix includes 4 segments. In each segment you’ll find two exercises that are performed in 2 laps. You will carry out various modifications of lunges and squats with dumbbells and expander. In the end you will exercise on a Mat for an additional study of the muscles of the lower body.
Lower Fix is suitable for those who want to tighten lower body and strengthen the muscles of the thighs and buttocks.
3. Upper Fix
Strength training for your upper body: arms, shoulders, chest, back and abs. You are waiting for a number of exercises with dumbbells or a chest expander for muscle tone. The lesson also goes into a relaxed pace: the main emphasis is on the power load. Training can not be called complex, it is accessible to any level of training. It is recommended to use 2 pairs of dumbbells, weighing bigger and smaller, depending on the specific exercise.
The lesson consists of two segments. In each segment you will perform 5 exercises in two rounds. The first segment of a more complex load, you are waiting for the plank, push-UPS, pull dumbbells in the slope, dumbbell bench press standing. The second segment included two exercises, dumbbell bench press lying pullover and lifting dumbbells in front of you.
Upper Fix is suitable for those who want to learn exactly arms, shoulders and back, which is the main load. Work on the abdominal muscles in this program is quite conventional.
4. Barre Legs
Barna workout for the lower body will help you to get slender long muscles. You can do it without dumbbells and hopping in a slow concentrated pace. But be prepared to work hard in Autumn have prepared for you a real test. You will not only to perform standard modification exercises, but add load in the form of “pulsing” movements and statics. After each segment of exercises your muscles will explode with fire.
You are waiting for, in principle, ordinary exercises: squats, lunges, leg lifts from a standing position, lifts his legs on all fours, etc. However, due to complex modifications of the exercises you will be to withstand the serious load on the lower part of the body.
Barre Legs of the 21 Day Fix is suitable for those who want to improve shape of your hips and buttocks, but also to achieve beautiful and slender legs.
5. Flat Abs Fix
Training for the integrated development of the abdominal muscles: a straight, transverse and oblique muscles. You pay attention to both the upper and lower press seriously strengthen the muscles in this problem area. In the first half of the program you are waiting for LDLs that are performed from a standing position and from the position of the bar. In the second part of the lesson you are going to swing the abdominal muscles, lying on the rug. In training included only strength training without cardio, however, this load will be enough to core muscles burned from the strain.
The program consists of 5 segments 2 exercises in each. These 2 exercises you will perform in two rounds of one minute for each exercise. At the end of the class, there will be an additional segment with ultra-complicated exercises to the tummy.
Flat Abs Fix is suitable for those who want to see the desired קסנומקס פּאַק stomach. However, if you want abs, cardio Pro-workout also should not be forgotten.
6. 10 Minute Fix For Abs
This short training is also designed for the abdominal muscles. All 10 minutes are on the Mat, the suggested exercises will help you strengthen upper and lower abdominal muscles. The lesson consists of two repeating circles for 5 minutes. Basically, the exercises are a standard crunchie with different leg positions. Offers light and sophisticated modifications of the exercises, you can choose a suitable option
10 Minute Fix For Abs suitable for those who are ready for every day after the main workout to further developing the abdominal muscles פֿאַר 10 מינוט.
7. Cardio Fix
This is an aerobic workout based on the shock load צו פאַרברענען פעט and acceleration of metabolism. Throughout the classes you will work at a higher heart rate, and only in the end temp a little lower. For beginners the training is likely to be too complex, but if you do the exercises in a simple case, to sustain a program will be for everyone.
Training Cardio Fix includes 4 segments. In each segment there will be two exercises that are repeated twice. After four segments, you will receive a two-minute plank. The most important thing to survive the first two segments, then the speed of exercise will drop slightly.
Cardio Fix is suitable for those who want צו פאַרברענען פעט, speed up metabolism and improve cardiovascular endurance.
8. Plyo Fix
Plyo Fix is a plyometric interval training. Waiting for you a lot of jumping and a very intense pace. Unlike Cardio Fix, which was mentioned above, in this lesson, you will be more stops and breaks. After each 30-second exercise for 30 seconds rest. But the exercises in Plyo Fix much more intense. This plyometric program is not suitable for those who have problems with knees and joints.
The workout consists of 6 segments. Each segment includes 2 exercises that are performed in 2 laps. Due to the jumping exercises Plyo Fix gives heavy load on the lower part of the body. But other than that, these cardio exercises allow you to decrease the volume throughout the body.
Plyo Fix from 21 Day Fix is suitable for those who want to burn fat and to adjust the shape of legs and buttocks. And those who are not contraindicated hopping exercise.
9. Total Body Cardio Fix
Bosu workout for the whole body is held in high aerobic pace. You’ll use dumbbells to raise your heart rate, burn fat and accelerate metabolism. Cardio exercises are interspersed with power that will help you to not only effectively lose weight but also to tighten the muscles of the whole body. Training is very energy consuming, so if you want to reduce the load, do light exercises.
Total Body Cardio Fix consists of 4 segments. Each segment will be 2 exercises performed in two rounds. The last segment goes on the Mat: offers exercise for abdominal muscles. At this point you will be able to take a breath after exhausting קאַרדיאָו.
Workout Total Body Cardio Fix is suitable for those who want to burn fat throughout the body and work on muscle tone. While not afraid of cardio-loads.
10. Yoga Fix
This is a classic power yoga, the purpose of which is strengthening your muscles, improving balance, coordination and stretching. Training is the most calm of all, however, relaxation should not wait. Static load provides a considerable load on all muscle groups. However, this activity is very useful for the spine and back.
Occupation involves frequent change of positions, so perhaps the first lesson you do not have time for transposition of the coach. However, you will be helped by the stopwatch on the screen that indicates the time for each asana. For workout all you need is a Mat.
Yoga Fix from 21 Day Fix will appeal to those who want to improve their stretching and coordination, as well as those who wish to soothe the muscles after intensive exercise.
11. Pilates Fix
Quiet workout for all muscle groups of your body. You will be relaxed and concentrated work out the problem areas on the abdomen and legs. The lesson is interesting in that each segment of exercises performed in one position: lying on back, on side, on stomach, in the position of the bar. Even without the additional inventory you will be able to use the maximum number of muscles.
All the exercises last from 30 seconds to 1 minute. Most of the exercises are not easy, but after a couple of workouts the body adapts to the unusual load, and to follow the programme will be a pleasure. These classes do not develop the endurance, however make your body fit.
Pilates Fix will appeal to those who care not only about losing weight, but also about the beauty of their forms. Exercise can be performed even after heavy load.
If you have completed all these exercises and want a load more serious, then try the program 21 Day Fix Extreme. Autumn Calabrese promises you even more exhausting sessions.