Beachbody

The 21 Day Fix Workout Plan – What’s it Take to Get in Shape?

The 21 Day Fix from Beachbody is known as one of the best workout and diet plans on the market today – and that’s because it produces awesome results for the people who follow it. While a healthy diet is a huge part of The Fix, the workout plan is another huge reason for its success.

The 21 Day Fix is made up of daily 30-minute workout routines, so you don’t have to devote hours every day to getting into shape. You can absolutely get a great workout in just half an hour, and if you follow the plan correctly you should see some pretty awesome results.

6 Workouts

The Fix is made up of 6 main workouts, and also includes a bonus workout:

the 21 day fix

  • Total Body Cardio Fix
  • Upper Fix
  • Lower Fix
  • Pilates Fix
  • Cardio Fix
  • Yoga Fix
  • Dirty 30 – The Bonus Workout

All of the workouts are fun, and because the only take 30 minutes they’re easy to incorporate into your daily routine.

Equipment Needed

A lot of the 21 Day Fix workouts involve using your body weight, like squats or planks, for example. You will want to have a set of dumbbells or resistance bands, though. You will also want to have a yoga mat unless you’re OK sweating all over your carpet or flooring ;-).

you'll want a yoga mat

Personally, I like having a set of adjustable dumbbells – they’re just easier to adjust during a workout, and then you don’t have a whole bunch of weights to keep organized. That said, you can buy a pretty cheap set of weights at Walmart or Target, and they would definitely be adequate for the 21 Day Fix. Depending on your level of fitness, you may want to go with a set that goes from 3 pounds to 20+ pounds, give or take. Obviously, if you are significantly out of shape or have never lifted weights you will want to start light and work your way up. Resistance bands can be purchased with the 21 Day fix, and you can also find them

Depending on your level of fitness, you may want to go with a set that goes from 3 pounds to 20+ pounds, give or take.

Obviously, if you are significantly out of shape or have never lifted weights you will want to start light and work your way up. Resistance bands can be purchased with the 21 Day fix, and you can also find them at a variety of retailers for a pretty decent deal.

Now that we have your equipment needs detailed, let’s take a look at the workout plan, so you know exactly what you’re getting yourself into.

Total Body Cardio Fix

This workout lasts just under 29 minutes. You will need your dumbbells or resistance bands, a yoga mat, and plenty of room for jumping around! Every workout consists of 2 to 4 rounds, and you will do each round twice but in reverse order.

The Warm-Up is the same for almost all of cardio/resistance workouts, with the yoga or piliates workouts being different:

total body cardio fix

Warm-Up

  • Jog in Place
  • Jumping Jacks
  • Windmills
  • Overhead Stretch
  • Hamstring Stretch

Round 1

  • Surrenders
  • Side Shuffles

Round 2

  • Squat to Wood Chop
  • Cross Country Skiers

Round 3

  • Weighted Jog
  • Weighted Knee Pulls

Round 4

  • Frog Crunches
  • Oblique Crunches

Cool Down

  • Cobra
  • Child’s Pose
  • Hamstring Stretch
  • Thigh Stretch
  • Shoulder Stretch
  • Chest Stretch
  • Quad Stretch
  • Deep Breath – It’s Done!

Upper Fix

This workout takes just under 32 minutes, and you will want your weights or resistance bands handy. You will need to swap between lighter and heavier weights, so make sure to be prepared for that as well. As always, have that yoga mat handy and plenty of room to move around.

upper fix

Warm-Up

  • Same as above

Round 1

  • Bent Over Row
  • Transverse Twist
  • Pushup
  • Forearm Plank
  • Hammer Curl to Shoulder Press

Round 2

  • Lat Pullover
  • Circle Crunch
  • Chest Press
  • Scissor Twist
  • Front Raises

Cool Down

  • Shoulder Stretch
  • Tricep Stretch
  • Chest Stretch
  • Inhale Arms Up

Lower Fix

The Lower Fix is just under 30 minutes long, you will need your weights or bands, mat, water, and plenty of space.

Warm-Up

  • Same as Above

Round 1

  • Side-Back Lunge
  • Squat-Knee Raise

Round 2

  • Curtsy Lunge
  • Calf Raises

Round 3

  • Split Squats
  • Sumo Squats

Round 4

  • Thigh Leg Lift
  • Quad Raises

Bonus Round

  • Fire Hydrants

Cool Down

  • Child’s Pose
  • Hamstring Stretch
  • Hip Opener Stretch
  • Shoulder Stretch
  • Chest Stretch
  • Quad Stretch
  • Deep Breath!

Pilates Fix

pilates fix

For the Pilates workout you will just need your yoga mat, some water, and a towel, and of course, room to move around.

Warm-Up

  • Deep Breathing Exercises
  • Cat/Cows
  • Neck Stretch
  • Child’s Pose

Ab Series

  • Hundreds
  • Leg Stretch
  • Scissors
  • Leg Lowers

High Plank Series

  • Alternating Leg Lifts
  • Alternating Knee Pulls
  • Alternating Toe Taps

C Series

  • C Center
  • C Twist
  • Knee Drivers

Side Series

  • Two Way Kicks
  • Bicycle Front
  • Bicycle Back
  • Mix the Bowl
  • Stir the Pot Double Tap

Superman Series

  • Superman
  • Lift & Rotate
  • Swimming

Low Plank Series

  • Plank 
  • Hip Drop
  • Plank

Cool Down

  • Child’s Pose
  • Sit and Reach
  • Shoulder Stretch
  • Quad Stretch

Cardio Fix

You shouldn’t need any equipment here, but you will probably want some water and a towel for all of the sweating you’re about to do. The Cardio Fix lasts just under 32 minutes, and is a great way to get your heart pumping and to burn some quick calories.

cardio fix

Warm-Up

  • Same as the others

Round 1

  • Cross Jacks
  • High Knees

Round 2

  • Skater Jumps
  • Mountain Climbers

Round 3

  • Reverse Lunges
  • Burpees

Round 4

  • Lateral Squats
  • Oblique Knee Pulls

Bonus Round

  • Down & Ups

Cool Down

  • Child’s Pose
  • Sit and Reach
  • Shoulder Stretch
  • Side Stretch
  • Quad Stretch

Yoga Fix

The Yoga Fix is just over 30 minutes long. Of course, you will want your yoga mat for this one, some water, and a towel.

p90x yoga x reviews

Warm-Up

  • Lot’s of Deep Breathing Here
  • Sun Salutations 

Series 1

  • Chair Pose
  • Crescent Pose
  • Vinyasa
  • Chair Pose
  • Warrior 1
  • Warrior 2
  • Angel Pose
  • Vinyasa
  • Chair Pose

Balance Series

  • Balance Pose
  • Tree Pose
  • Forward Bend
  • Triangle Pose

Series 3

  • Modified Cobra
  • Superman
  • Bow
  • Child’s Pose
  • Shoulder Stretch
  • Cat Cow
  • Bird Dog
  • Child’s Pose
  • Runner’s Stretch (right side)
  • Glute Stretch (right side)
  • Twist (right side)
  • Runner’s Stretch (left side)
  • Glute Stretch (left side)
  • Twist (left side)
  • Butterfly
  • Straddle Stretch
  • Supine Twist
  • Corpse Pose

Dirty 30 – Bonus Workout

the dirty 30

The Dirty 30 is just under 28 minutes. You will need weights or bands, a yoga mat, and a towel and water.

Warm-Up

  • Same as other cardio/resistance workouts

Round 1

  • Alternating Side Lunge
  • Renegade Row

Round 2

  • Sumo Row
  • Chest Fly Raise

Round 3

  • Squat Lateral Raise
  • Tricep Kickback

Round 4

  • Side Bend
  • Side Plan Raise

Cool Down

  • Child’s Pose
  • Sit and Reach
  • Shoulder Stretch
  • Side Stretch
  • Quad Stretch

Conclusion

There you have it – the full 21 Day Fix Workout Plan! It really is a great set of workouts, and when followed correctly, you should absolutely see some awesome results. The best part is that all of the workouts take just 30 minutes, so they are super easy to fit into your busy day and are over before you know it.

If you’re looking to lose weight and get in shape, without having to starve yourself or devote hours every day to the gym, then the 21 Day Fix may be a program you want to consider. Read our full review here, or learn more at the official Beachbody website. You can currently get the entire program for less than $60.

>>CLICK HERE to Activate 21 Day Fix Discount

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