21 day Fix review: Upper Fix Workout

Hello everyone! My sisters and I are participating in a 21 day fix challenge from Beachbody this month so I thought I would review the challenge for you guys and let you know what I think about the workouts. Our challenge began on January 5th, but I have already tried out all the workouts previously. The second workout of the series is the upper fix workout so let me tell you all about it. IMG_0209

  • Workout – Upper Fix
  • Length – 31:45
  • Equipment neededIMG_0210
    • 2 sets of weights (one lighter and one heavier – I used 5 and 10 pounds) you can substitute with a resistance band if you want to or have no dumbells.
    • Mini Mat (optional)
    • Water and towel
    • Adequate space to jump around
  • Trainer – Autumn Calabrese
    • She is a celebrity fitness trainer and a national level bikini competitor
    • Personal trainer certification from NASM and AFPA
    • She is a fitness specialist for http://www.ModernMom.com
    • Workouts featured in many magazines and TV Shows
  • Inspirational quote of workout: It doesn’t get easier, you get better

The workout starts with a quick warm up, and the warm up is the same for all the workouts in the series. She does two rounds of 5 moves for a total of 3 minutes. IMG_0212Warm up

  • Jog in place
  • Jumping jacks
    • Make sure no T-Rex arms!
  • Windmills
    • Big arm circles in both directions
  • Overhead stretch (to both sides)
    • Reach over top and sink into the left leg. Take forearm to the quad. No rest before you go to the other side.
  • Hamstring Stretch
    • Toes forward arms out and reach over and across to your opposite toe
  • The warm up is very quick and easy to follow, but does get you warm and your heartrate starts rising. At any point of the workout you can look at Kat for modifications if you aren’t able to perform the move as Autumn shows it. If you have to modify the warm up (or workout) you will still get your heart rate up and cause you to sweat.
  • The second time through she asks you to up the intensity and go a little bit faster or push a little deeper. So far I find her motivating. Some people complain about her voice and saying yah too much but I didn’t notice this and was paying attention to how awesome she looks instead!

Upper Fix This workout consists of 2 rounds made up of 5 exercises lasting 1 minute each with a 15 second break in between. The workout is based on a drop set type workout where you do as many reps with the heavier weight as you can and then drop down to lesser or no weights if you have to.

IMG_0213

Round 1

  • Bent over row
    • Grab heavy weightsIMG_0216
    • Feet hip width apart, knees bent and booty back. With your arms in front of you squeeze up the arms and then lower it down.
    • Make sure to squeeze your shoulder blades together and keep abs tight.
    • Modifier – One arm at a time.
  • Transverse Twist
    • Switch to smaller weightsIMG_0217
    • With your knees slightly bent and feet hip width apart punch/press across your chest and pull it back and switch directions. Make sure palm rotates to ground and keep core tight
    • Don’t snap your elbow!
  • PushupIMG_0218
    • Hands wider than shoulders
    • Do as many on your toes as you can and then drop to your knees if you need to
    • Look 3-5 inches in front of your face and keep abs tight
  • Forearm Plank
    • Body same position as pushup and holdIMG_0219
    • Modify by doing this on your knees or taking a short break and getting right back up.
  • Hammer Curl to a Shoulder Press
    • Grab heavier weights
    • With your feet hip width apart curl the weights up and then press up
    • Modify with one arm at a time
  • Repeat Round 1IMG_0220
  • Autumisms – She says if you want something you’ve never had you have to do something you’ve never done and then says it will get easier even though the whole motivation for the workout is that it doesn’t get easier, you get better.
  • Take the word can’t and take it out of your vocabulary!

IMG_0222Round 2

  • Lat Pullover
    • Lay down on your back with heavy weightsIMG_0223
    • Bend knees and raise hands
    • Drop weights back behind your head and then pull it over
    • Modify by putting the weights together for more control. For a more intense workout do one arm at a time so your abs have to engage to stabilize. Kat uses only one weight for this exercise.
  • Circle Crunch
    • Crunch up side, center and side and down. Then repeat in the opposite direction.
    • You should be counting your reps so that you kIMG_0225now how many you perform so that when you repeat you can try to match or beat that number. She doesn’t say this until the second round so some people might not have counted how many reps they did in the first round.
  • Chest Press
    • Grab heavy weights and lay down on your back with arms upIMG_0226
    • Lower arms down and drive them back
    • You will also find triceps firing as they are assisting.
  • Scissor Twist
    • On your back with one leg up and the other one out crunch up and twist the opposite elIMG_0228bow to the knee and then switch. Keep your legs as straight as you can.
    • Modify by bending knees
  • Front Raises
    • Use your light weights
    • Come up to standing and with feet hip width apart lift weights to shoulder height and then lower back down
    • Modify by going one arm at a time.IMG_0229
    • I like that Kurt who is a big tough looking guy does the modification because his weights are heavier.

 

  • Autumnisms – If you give her 3 weeks of dedication and showing up with her every day. 3 weeks of following the meal plan and she promises you will see results. What do you want to see in the mirror 3 weeks from now? What are you working towards?
  • Take it one exercise at time

IMG_0230 Cool down

  • Shoulder Stretch
    • Bring your Left arm over to the right side and hold. Repeat on opposite side
  • Tricep Stretch
    • Bring arm up over your head, bend and push on it with the other hand
  • Chest Stretch
    • Bring arms behind back and interlace the fingers and pull down
  • Inhale arms up

My Thoughts

  • This is a very low intensity workout which focuses on toning more than increased heart rate. I don’t sweat very much during this exercise and have done it in my slippers since there isn’t a lot of jumping or moving around. I was able to burn about 150 calories in the 30 minute session.
  • This is probably one of the easiest workouts in the series since you don’t burn as many calories as some of the other workouts
  • Music – I didn’t mind the background music it is generic, but everyone song has a nice beat and helps you get through the moves.
  • Set – Just like all the beachbody workouts they have a nice looking set. They know how to make production value a priority.
  • Background exercisers – Kat is the modifier in this video again. She is always so enthusiastic and excited to workout. Autumn likes to pick on the guys in her videos, but it is nice to see a variety of people, shapes, sizes, race, gender in the background. I think there is someone in the video that you can relate to. My favorite exerciser in this video is Kurt who is a big macho looking guy but he seems funny and isn’t afraid of doing modifications. It shows that this challenge can be done by anyone and they can have results as well.
  • Autumn – Looks great in this video as well in her ripped green top and black shorts so if she does these exercises they can’t be bad. She has amazing abs, guns and legs so get it girl! She is quite motivational reminding people to set their intentions for the workout and to attack it with everything that they have
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6 thoughts on “21 day Fix review: Upper Fix Workout

      • Ulises Borrero says:

        Thanks a lot. Electric Power went out and since it isnt the first time i do them i could finish them thanks to you and your blog. Million thanks!!!!

        Like

  1. Sara Miranda says:

    Hi I really like ur 21 day fix workouts. I don’t know if u can post all of the other workouts. I use them as my cheat sheet when I go out of town.

    Thank u
    Sara

    Like

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