Autum’s 21 Day Fix Exercise Schedule

Tired of counting calories? Never learned how? Feel like professionals are constantly changing diet and exercise suggestions? Well, Beachbody has developed a genius meal plan to keep you moving and eating in exactly the right portion sizes – the 21-Day Fix Workout Schedule which is also available on Beachbody On Demand Online workout program.

The truth is that you can’t out-exercise a bad diet. It doesn’t matter how often or how much you exercise if you hold on to a poor diet. Think about it this way: Michelangelo could have spent years sculpting David, but if he had been working with peanut butter instead of marble he would not have ended up with the beautiful masterpiece that we famously know of as David.

Likewise, we cannot sculpt our bodies into beautiful masterpieces if we’re working with dollar menu McDoubles and mac & cheese.

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In addition to the quality of the material to be sculpted, the quantity is also vitally important. If we consume too much, even of a good food, the caloric intake will outweigh the caloric expenditure and weight will be gained. Basically, if the body is consuming more calories than it is using, there’s extra.

We need to burn more calories than we are taking in!

autumn calabresWe don’t want extra. The opposite side of the coin is not eating enough. This poses a couple of problems: the first being that hunger makes us crazy and it is more likely that we will cave and eat a ton of something we shouldn’t rather than ride out the hunger pains.

And the second is that when the body is not getting enough nutrients and energy sources it goes into survival mode.

Survival mode unfortunately, includes packing on fat. The body thinks it’s dying and will do what it needs to do to keep you alive. Fat is an insulator and an energy source, so, in the case of survival, fat is vital. But we don’t want fat! We want lean, strong muscles.

The Diet Plan and Food

So where is the balance? Beach Body’s 21 Day Fix Weight Loss Program  Schedule offers an easy-to-follow system that makes eating well simple! And let’s face it, simplicity is the key to sticking with a health regimen. With the 21 Day Fix Workout Schedule, you will receive the 21 day fix color-coded containers each designated for a particular type of food.

21 day fix essential packageContainers:

  • Purple – fruits
  • Green – veggies
  • Red – protein
  • Orange – seeds & dressings
  • Yellow – carbs
  • Blue – healthy fats
  • Shaker cup

Each container is sized to contain the appropriate amount of that food. As long as you can fit it in the container, you can eat it. Keep in mind that you should include all of the colors in each of your meals. Meals must be well-balanced in addition to containing the correct amounts.

You should also include different items each day. For example, don’t eat blueberries every day of the week. Maybe switch off between blueberries and raspberries. Same with protein, maybe one day you choose chicken, the next egg, the next steak. Variety is good for your body in both nutrition and exercise.

21 Day Fix Workout Calendar

WeekMondayTuesdayWednesdayThursdayFridaySaturdaySunday
1Total Body Cardio FixUpper FixLower Fix or Barre Legs*Pilates Fix or Flat Abs Fix*Cardio FixDirty 30Yoga Fix
2Total Body Cardio FixUpper FixLower Fix or Barre Legs*Pilates Fix or Flat Abs Fix*Cardio FixDirty 30Yoga Fix
3Total Body Cardio FixUpper FixLower Fix or Barre Legs*Pilates Fix or Flat Abs Fix*Cardio FixDirty 30Yoga Fix
ExtraDoubles Option – Do 2 workouts each day in week 4
Day 15Day 16Day 17Day 18Day 19Day 20Day 21
4Total Body Cardio Fix and Pilates FixUpper Fix and Cardio FixLower Fix and 10-Minute Fix for AbsPilates Fix and Total Body Cardio FixCardio Fix and Upper FixDirty 30 and Pilates FixYoga Fix
Fitnessrocks.org

If you want to download the calendar you can get it for free. I have it in in excel, pdf, and word. If you could please share this with others as I have put a lot of time in it. Plus, they can benefit from it as well. Thanks!

The 21 Day Fix Workouts

Beachbody has done a fantastic job in all of its programs like t25 (Shaun-T), p90x3 (Tony Horton), PiYo (Chalene) or Bodybeast (Sagi Kalev ) by creating diverse and enjoyable exercise routines. The 21 Day Fix Workout Schedule is no different. In addition to creating nutrient rich, dvd coversatisfying meals using the colored containers, you will do a 30-minute workout per day with one day of rest.

6 30-minute workouts:

  • Total Body Cardio Fix
  • Upper Fix
  • Lower Fix
  • Pilates Fix
  • Cardio Fix
  • Yoga Fix

The cardio workouts will increase your heart health and slow your resting heart rate, basically allowing your body to maintain itself with less effort.

These workouts will also rev up your metabolism and help burn calories even when you are inactive. This is important for digestion, burning calories, and feeding muscles while diminishing fat stores.

The Upper Fix is a resistance workout designed to tone and shape your chest, back, shoulders, arms, and abs. The Lower Fix aims to tone the lower body while blasting fat and burning calories. The Pilates Fix utilizes the traditional Pilates practices to strengthen the core, increase flexibility, elongate the muscles, and firm up the hips and thighs. The Yoga Fix utilizes traditional Yoga poses and practices to improve balance and flexibility while relaxing the mind and muscles.

Make sure that, before you begin, you take a “before picture”. Sending in your before and after pictures once you complete the 21 days will get you a free t-shirt!

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If you want more detail on the 21 day fix programs you have two options. Option 1 is to read my detailed review here or jump over to beachbody to learn more.

12 Comments

  1. Hillary Poussard on July 5, 2017 at 9:08 pm

    How do I get the free workout schedule

  2. Britni Podskarby on December 20, 2016 at 9:18 pm

    Is there a workout schedule for 5 day week? Mon-Fri? weekends off?

    • Eric Ellis on December 20, 2016 at 10:06 pm

      yes you can adjust it how you see fit for your own busy schedule.

  3. gene on December 17, 2016 at 8:23 pm

    I bought the system dvds and food things but I travel and dont have a dvd player with me can I access the videos on line.

    • Eric Ellis on December 20, 2016 at 10:06 pm

      The only way to get them online is to join the beachbody on demand program in which case you can get almost all the beachbody programs. What I do is go through the workout at home once and write it down in excel. Then I end up doing it at work in our gym at lunch. You could do the same.

      • Karen on October 31, 2017 at 3:10 pm

        That's a good idea Eric!! I was thinking the same thing as Gene. I could take your suggestion and do my workouts on my break at work. Then I don't even need a computer or TV!! Thanks for the tip!!

  4. Kerry Lazarus on November 15, 2016 at 3:41 pm

    I ca not find my DVD's. Can I get just the dvd's replaced?

  5. Angie on November 12, 2016 at 1:05 pm

    I don't have a DVD player. Are the workout videos available in an online downloadable format, for Roku users?

    • Eric Ellis on November 12, 2016 at 2:19 pm

      Hey Angie you are in luck. Beachbody has an online demand feature you can stream workouts online. You can the <a href="http://www.fitnessrocks.org/gobeachbodydemand&quot; target="_blank">see the page here</a> to see if it will work with your Roku.

  6. nancy on April 3, 2016 at 2:48 pm

    love the program

    • Eric Ellis on April 4, 2016 at 11:54 pm

      Yeah it’s a great program. Do you have a favorite dvd workout yet?

  7. Michelle on March 11, 2016 at 11:32 am

    Thank you for posting this. My kids moved my schedule and I was at a loss for what I was supposed to do today! Michelle

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