21 Day Fix – workout schedule and first impressions

21 Day Fix Workout Program

The 21 Day Fix workout program begins with the premise that it takes 21 days to leave old, bad habits and form new ones. Starting from there, Autumn and Beachbody gave us a program lasting three weeks. It includes eight exercises (standard DVD package) plus two additional exercises (when the ultimate DVD package is purchased). In addition, there’s also a Plyo Fix which is not directly listed in 21 Day Fix workout schedule. I’ll explain more about Plyo Fix later. The program also includes a complete diet plan, which will be a separate topic.

Equipment needed

Autumn suggests using two sets of weights. One set of light and one set of medium or heavy dumbells. You can use resistance bands instead of dumbells. For women, light set of dumbells should be around 3 to 5-pound and a heavier set of dumbells should be around 8 to 10-pound. For a light set, men should use 8 to 10-pound dumbells and a heavier set of 15 to 20-pound dumbells. These are suggested weights. The weight of dumbells depends on your current form and level of fitness. Additionally, you can use a yoga matt if you’re working out on a hard surface.

21 Day Fix Workout Schedule

 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
Week 1Total Body Cardio FixUpper FixBarre LegsPilates FixCardio FixDirty 30Yoga Fix
Week 2Total Body Cardio FixUpper FixLower FixFlat Abs FixCardio FixDirty 30Yoga Fix
Week 3Total Body Cardio FixUpper FixBarre LegsPilates FixCardio FixDirty 30Yoga Fix

The 21 Day Fix Workout Schedule is pretty clear. You have different workout routine for each day. Additionally, you have one day of active rest. I loved doing Yoga Fix Extreme, so I assume I’ll love Yoga Fix as well.

In case you’re looking for a more dramatic result, Autumn suggests the doubles option. The doubles alternative should be utilized from days 15 to 21. Keep in mind that you should do the second workout at a different time of day. This will help you to burn more calories, rev your metabolism, and should bring you closer to your goal. Considering that my personal goal is not losing weight, I’ll stick with the regular 21 Day Fix workout schedule.

 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
Week 1Total Body Cardio Fix
+ Pilates Fix
Upper Fix
+ Cardio Fix
Barre Legs
+10 minute Fix For Abs
Pilates Fix
+ Total Body Cardio Fix
Cardio Fix
+ Upper Fix
Dirty 30
+ Pilates Fix
Yoga Fix
Week 2Total Body Cardio Fix
+ Pilates Fix
Upper Fix
+ Cardio Fix
Lower Fix
+10 minute Fix For Abs
Flat Abs Fix
+ Total Body Cardio Fix
Cardio Fix
+ Upper Fix
Dirty 30
+ Pilates Fix
Yoga Fix
Week 3Total Body Cardio Fix
+ Pilates Fix
Upper Fix
+ Cardio Fix
Barre Legs
+10 minute Fix For Abs
Pilates Fix
+ Total Body Cardio Fix
Cardio Fix
+ Upper Fix
Dirty 30
+ Pilates Fix
Yoga Fix

When to use Plyo Fix

On her FB Page, Autumn explained that Plyo Fix can be used as a replacement for days when you’re working your legs. That would be Wednesday so in that case, instead of Barre Legs or Lower Fix, you can shift to Plyo Fix. When it comes to the doubles calendar, you can put Plyo Fix together with Pilates Fix or Upper Body Fix.

21 day fix workout schedule

Take your body measurements

As with any other workout program, it’s best to take a couple of “before” pictures and record your measurements, so you can keep track of your progress. Visible results can give you additional motivation. That’s always a good thing.

Considering that this is my second program I’m committing to after a long break (more than a month), I hope that at least I’ll be able to gain some strength. My “complete beginner” program was Piyo. And I’ll talk about that later on.