Trainer: Autumn Calabrese
Number of Days: 21
Length of Workouts: Anywhere from 25 to 35 minutes
Number of Different Workouts in the Standard Calendar: 8
Days you workout in a week 7. Yes, all of them.
What you need:
- Yoga or Pilates Mat (I like something with a bit of cushion)
- Various Size Dumbbells (I’m personally not a fan of resistance bands). I used 5lbs, 12lbs, 17lbs
One of the things that attracted this program to me was the nutritional containers and the diet. This is by far the hardest area for me so I thought any help would be great and I will admit that when I was able to stay true to the plan I was never hungry. Yeah, let me repeat that “I was NEVER hungry” that is pretty much a miracle in itself as I am always hungry. The key here is to do your prep work, as long as I did my prep work I was golden. The plan wasn’t so much about depriving yourself but about portion control and making better portions. One of the big takeaways from the program for me was knowing just how much food I needed.
Total Body Cardio Fix
First things first if you have bad knees this first exercise is going to kill you. It’s called Surrenders and you grab a couple of weights and get on your knees and basicllay stand up and then get back on your knees. You really need a good soft mat but a pillow will work. If this kills your knees try the modification. If the modification kills your knees don’t give up just do what you can until the start of the next exercise. It is a really good Cardio session and you are using a dumbbell which is kinda cool. The one minute you are doing the exercise will feel like forever if you are pushing yourself.
I liked Upper Fix a lot. There is just a really great feeling that comes after throwing around some weight. I’m not a weight lifter, I use a mix of 25 and 12 but that works for me I am building muscle and I feel good afterwards and that’s works for me.
Grab some dumbbells it’s time for weighted squats, lunges and calf raises with some glute work thrown in. You will absolutely build muscle here so don’t get discouraged if your thighs or legs looks a little bigger at first. Very soon you will your legs really changing as you lose fat. My favorite thing is this workout is great for beginners that cant use the weights at first to advanced that can grab some serious weights. It’s completely customization to your fitness level.
I have never done Pilates and after the first session I wasn’t sure i ever wanted to do it again. I was more sore after this workout than any workout in the entire series and i was terrible at it. I will tell you something that suprised the hell out of me. After awhile I rose to the challenge and each week I got better and better and eventually it started feeling pretty good and by the end… it became one of my all time favorite workouts! If you had told me that the day after the first workout I would have called you a liar, but it happened. It worked leg muscles and core muscles I didn’t even know I had. This workout alone is enough to do the series.
You will put the weight aside for this one and will be running and jumping and all that good stuff. It’s not an all out workout you go hard and then you get break and go hard again. It’s great for beginners because you won’t feel like you failed if you take a break because they are built in. Go as hard as you can and if you feel like you are going to die slow down, DON’T stop. You can do it.
Dirty thirty is a heart pumping total body workout sweatfest and i loved it. There is something about meeting a very difficult workout and it being just out of reach at first that makes me wnat to work hard and rise to the challenge. This was one of those workouts. First time I did it I was like “Damn, if I could push just a little harder I would have it!” and so every time this was on the calendar I looked forward to it and I pushed and eventually I got there. Second favorite workout in the series after Pilates.
Oh I suck at Yoga, many times my wife has told me I am the tightest person she has ever met, wait a second, anyway she is right I am not very bendy. However all you can do is your best and I am improving, but Yoga is very, very difficult for me so I really appreciated the various modifications. Autumn is no Rodney Yee but neither am I and this was probably the best beginner Yoga workout I have ever done and major props for that!
10 Minute Ab Fix
What is the point of an Ab workout when they are covered in a layer of fat? Well you still need to strength your core and trust in the process
someday you will be able to see them, I hope. Either way even though this is only ten minutes it felt much, much longer and I felt that ten minutes for three days that first time I did it.
The program is great for beginners to intermediates. I love that it had so many different modifications from making the moves much easier to much tougher. I especially needed the modification during Yoga Fix, balance and stretching is not a strong suit of mine. If you are just getting started with at home programs and really don’t know a lot of the exercises I strongly recommend trying 21 Day Fix it will allows you to build a solid foundation upon which to start your fitness journey.
Advice for Beginners
The only real drawback is going from never working out to working out seven days a week. Some may tell you that’s OK, it’s only three weeks, but I’m going to tell you straight if you go from doing nothing to this you are going to be hella sore, so cut your self some slack and work up to it. Do what you can do. Also, specifically for you guys, Do NOT let your ego get in the way (I keep learning the hardway). Take that first week and just do just the modifications even if you can do more, slowly learn the moves and the proper form. Can’t go a full minute? Guess what that is OK, work up to it. Don’t think of this as I have to get amazingly fit and be able to nail this workout in 21 Days. It’s not going to happen, there is no time table on getting fit. Just do your best and try to improve little by little each week, time passes by faster than you think and you will be doing things you may have scoffed at in no time. It happens to me every time! If you have questions or need someone to get your back feel free to contact me.