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21 Day Fix

Tuesday, August 25, 2015


Start Date 8/25/15

emoticon Day 1 - 20 min cardio
Warm up:
Jacks
Windmills
Bent over toe touches

x2 at 1 min each move:
Jogs with 5lb db press overhead
Lunge switch - I step switched 5lb db
Get ups with NO db (knee killer)

2x at 1 min each round:
Shuffles
Ski lunge 5lb db
Cross over 5lb db lift
Knee ins w/5lb db

Time 20 mins


emoticon Day 2 - 20 min upper body
Warm up:
Jacks
Windmills
Bent over toe touches

x2 at 1 min each move
Bent over rows 15lb db
Side to side db jabs 5lb db
Push ups
Planks modified
Curl to overhead press 15lb db

Clocks w/15lb db

Time 20 mins

emoticon Day 3 Lower body
Warm up:
Jacks
Windmills
Bent over toe touches


am workout:
x2
Cursty squat w/15lb db
Squat add knee lift w/15lb db
Front side squat w/15lb db
Calve lifts w/15lb db
Tick tocks w/15 db

Time 20 minutes

emoticon Day 4 - Pilates
Warm up:
Jacks
Windmills
Bent over toe touches

Extended cat
Cat knee ins
100's
Saw
One leg lifts
Plank toe touches out to side
plank knee ins
Clocks

emoticon Day 5 - 10 min abs
Warm up:
Jacks
Windmills
Bent over toe touches

Crunch
Side crunch
Crunch w alt leg
Bicycles
Clocks
Side to side
Bent knee oblique

emoticonDay 6 & 7
Day 6 - Yoga 2hrs
Day 7 - Off day

emoticon Day 8 - Cardio Fix
Warm up:
Jacks
Windmills
Bent over toe touches

x2
Cross Jacks
Curtsy lunges
Mountain climbers
Step back lunges
Burpees

emoticon Day 9 - Bootcamp class
Warm up:
Jacks
Windmills
Bent over toe touches

20 moves timed rounds of 10 x 2

Pushups
Squats
Jacks
Lunges
Weights
Frog jumps
Kicks

Jumps -Mr climbers - Step - cardio 1 min round between sets

Time = 1 hour


emoticon Day 10 - Dirty 30
Warm up:
Jacks
Windmills
Bent over toe touches

2 moves x4

Side lunge w/ 7lb db
Squat row w/ 12lb db

Plank row w/10lb db
Leg lift chest press w/12lb db

Time 15 mins


emoticon Day 11 - Yoga Fix
Warm up:
Jacks
Windmills
Bent over toe touches

Taught 1 hour Yoga

emoticon Day 12 - Dirty 30
Warm up:
Jacks
Windmills
Bent over toe touches

2 moves x4

Side lunge w/ 7lb db
Squat row w/ 12lb db

(This should have been cardio fix)
1 hour teaching Yoga

emoticon Day 13 - Cardio
Warm up:
Jacks
Windmills
Bent over toe touches

x2 at 1 min each move:
Jogs with 5lb db press overhead
Lunge switch - I step switched 5lb db
Get ups with NO db (knee killer)

2x at 1 min each round:
Shuffles
Ski lunge 5lb db
Cross over 5lb db lift
Knee ins w/5lb db

Time 20 mins


emoticon Day 14 - Upper Body Fix
Warm up:
Jacks
Windmills
Bent over toe touches



emoticon Day 15 - Dirty Thirty x2 at 1 min each move
Bent over rows 15lb db
Side to side db jabs 5lb db
Push ups
Planks modified
Curl to overhead press 15lb db

Warm up:
Jacks
Windmills
Bent over toe touches

2 moves x4

Side lunge w/ 7lb db
Squat row w/ 12lb db


emoticon Day 16 - Cardio Fix
Warm up:
Jacks
Windmills
Bent over toe touches

x2
Cross Jacks
Curtsy lunges
Mountain climbers
Step back lunges
Burpees


emoticon Day 17 - Lower Body Fix
Warm up:
Jacks
Windmills
Bent over toe touches

x2
Cursty squat w/15lb db
Squat add knee lift w/15lb db
Front side squat w/15lb db
Calve lifts w/15lb db
Tick tocks w/15 db


emoticon Day 18 - Cardio
Warm up:
Jacks
Windmills
Bent over toe touches

x2 at 1 min each move:
Jogs with 5lb db press overhead
Lunge switch - I step switched 5lb db
Get ups with NO db (knee killer)

2x at 1 min each round:
Shuffles
Ski lunge 5lb db
Cross over 5lb db lift
Knee ins w/5lb db



emoticon Day 19 - Yoga
Warm up:
Jacks
Windmills
Bent over toe touches

Taught 2 hours Yoga

emoticon Day 20 - Cardio
Warm up:
Jacks
Windmills
Bent over toe touches

x2 at 1 min each move:
Jogs with 5lb db press overhead
Lunge switch - I step switched 5lb db
Get ups with NO db (knee killer)

2x at 1 min each round:
Shuffles
Ski lunge 5lb db
Cross over 5lb db lift
Knee ins w/5lb db


emoticon Day 21 - Upper body
Warm up:
Jacks
Windmills
Bent over toe touches

x2 at 1 min each move
Bent over rows 15lb db
Side to side db jabs 5lb db
Push ups
Planks modified
Curl to overhead press 15lb db

emoticon 9/22/15 Done!





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