(Monday) An explosive lower-body workout that uses jumping and resistance to torch calories and sculpt muscles.
(Tuesday) By alternating opposing muscle groups, this no-rest upper body workout will shred your chest, back, shoulders, and arms.
(Wednesday) Using a resistance band for every exercise, this intense mat workout works the entire body, placing emphasis on the core.
(Thursday) Glutes, quads, hamstrings, and calves will get stronger, leaner, and more defined with 30 minutes of challenging resistance work.
(Friday) Combining weighted cardio moves with traditional metabolic training intervals keeps your heart rate soaring.
(Saturday) Using only seven compound moves focusing on multiple body parts at a time, this workout will leave you burning more calories while defining your muscles. Get down and dirty, and get it done.
(Sunday) A fast-paced flow yoga class, combining strength, balance, flexibility, and power.
Carve out lean, sculpted abs utilizing a single dumbbell to increase intensity. Equipment Needed: Dumbbells, Core Comfort Mat*
Two rounds of squat tap, figure 4 reach, sumo hit, accordion, squat hold, squat jump, curve twist, lunge arabesque, ins and outs, single leg bridge, side plank drops. Equipment: light and medium weights, mat, water and towel.
Two rounds of quad crawl, frog hops, supine crawl, extended crunch, glute kicks, half pistol, gorilla walks, v-ups, and flip crunches. Equipment: water and towel.
Two rounds of a progressive stack of thirteen moves, four reps each. Moves are added to all previous moves until all the following moves are performed surrenders, inchworm, down and ups, hip drops, side arm balance, push-up, knee tuck side, leg lifts, burpees, lunge jumps, narrow wide squat, curtsy lunge, skaters. Equipment: Mat, water and towel.
An ab-shredding workout, utilizing a single dumbbell to increase intensity that will carve out lean, ripped abs. This workout can optionally be added as a second workout on Days 2 and 4 (Tuesdays and Thursdays) for greater variety and faster results.
Nine total-body exercises that use functional movement patterns to increase your strength, endurance, and power. This is a 21 Day Fix Extreme Ultimate workout which can be done on Mondays, as a substitution for Plyo Fix Extreme.
Two rounds of extreme calorie-scorching moves that will help you carve lean muscle and melt away the fat in record time.
Push your Abs, Butt, and Cardio to the extreme—and get a competition body that's ready for the stage. This is a 21 Day Fix Extreme Ultimate workout, and can optionally be done on Saturdays in place of Dirty 30.
(Bonus Workout - BOD Exclusive) Check out this high-intensity and full-body workout with the most popular moves from 21 Day Fix Real Time, 21 Day Fix EXTREME Real Time, and 80 Day Obsession with cast members from the programs.