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| PDF Name | 21 Day Fix Lower Fix PDF |
| PDF Size | 2.3MB |
| PDF Category | Workout |
| PDF Pages | 10 |
| Last Update | 1 Day ago |
| Provided By | FREE PDF SPOT |
How to 21 Day Fix Lower Fix Exercises PDF Free Download
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What is the 21 day fix lower workout? (Overview)
If you are looking to tone your lower body? Try the 21 Day Fix Lower Fix workout! As a fitness enthusiast, I can say it really works.
From the start, you’ll see Autumn Calabrese knows how to target those tough lower body spots. The 30-minute Lower Fix routine is full of energy and clear moves.
What’s great is how simple yet intense it is. With squats, lunges, and leg lifts, you hit all the right muscles.
Autumn’s motivating coaching keeps you going strong and reminds you about form. It’s good for beginners and pros. Using weights or bands adds a challenge for better results.
It’s not just about exercise – the 21 Day Fix Lower Fix cares about your food too. The nutrition plan works with the workout.
It’s all about balanced eating for real change. After 21 days, my lower body is stronger and more toned. The routine makes the most of every minute, perfect for a busy day.
Exercises of 21 Day fix Lower Fix
Here is a very effective and popular workout plan recommended by the famous fitness creator:
Week 1:
| Day | Exercise | Sets | Reps | Break Duration |
|---|---|---|---|---|
| Day 1 | Squats | 3 | 15 | 20 seconds |
| Lunges (each leg) | 3 | 12 | 20 seconds | |
| Sumo Squats | 3 | 15 | 20 seconds | |
| Leg Raises (each leg) | 3 | 12 | 20 seconds | |
| Day 2 | Bulgarian Split Squats (each leg) | 3 | 12 | 20 seconds |
| Calf Raises | 3 | 15 | 20 seconds | |
| Bridge with Leg Lifts | 3 | 12 | 20 seconds | |
| Day 3 | Squats | 3 | 15 | 20 seconds |
| Lunges (each leg) | 3 | 12 | 20 seconds | |
| Sumo Squats | 3 | 15 | 20 seconds | |
| Leg Raises (each leg) | 3 | 12 | 20 seconds |
Week 2:
| Day | Exercise | Sets | Reps | Break Duration |
|---|---|---|---|---|
| Day 4 | Bulgarian Split Squats (each leg) | 3 | 12 | 20 seconds |
| Calf Raises | 3 | 15 | 20 seconds | |
| Bridge with Leg Lifts | 3 | 12 | 20 seconds | |
| Day 5 | Squats | 3 | 15 | 20 seconds |
| Lunges (each leg) | 3 | 12 | 20 seconds | |
| Sumo Squats | 3 | 15 | 20 seconds | |
| Leg Raises (each leg) | 3 | 12 | 20 seconds | |
| Day 6 | Bulgarian Split Squats (each leg) | 3 | 12 | 20 seconds |
| Calf Raises | 3 | 15 | 20 seconds | |
| Bridge with Leg Lifts | 3 | 12 | 20 seconds |
Week 3:
| Day | Exercise | Sets | Reps | Break Duration |
|---|---|---|---|---|
| Day 7 | Squats | 3 | 15 | 20 seconds |
| Lunges (each leg) | 3 | 12 | 20 seconds | |
| Sumo Squats | 3 | 15 | 20 seconds | |
| Leg Raises (each leg) | 3 | 12 | 20 seconds | |
| Day 8 | Bulgarian Split Squats (each leg) | 3 | 12 | 20 seconds |
| Calf Raises | 3 | 15 | 20 seconds | |
| Bridge with Leg Lifts | 3 | 12 | 20 seconds | |
| Day 9 | Squats | 3 | 15 | 20 seconds |
| Lunges (each leg) | 3 | 12 | 20 seconds | |
| Sumo Squats | 3 | 15 | 20 seconds | |
| Leg Raises (each leg) | 3 | 12 | 20 seconds |
Please note: Remember to adjust these three days randomly for the lower body according to these exercises. You also pick my personal lower plan where I perform the lower body exercises on these days Monday, Wednesday, and Thursday.
Is 21 day fix low impact?
Fortunately, the “21 Day Fix” program turned out to be a great choice for my recovery. It’s easy to follow, uncomplicated, moves at a gentler pace, and offers options with less impact. After completing the three weeks of “21DF,” my Achilles felt much better than before, and I managed to stay in good shape.
How many calories do you burn in the Lower fix 21 Day fix?
The calories you burn during the “21 Day Fix Lower Fix” workout vary based on age, weight, fitness level, and how hard you exercise. Generally, a 30-minute session burns about 200-300 calories if you weigh around 150-160 pounds. Remember, this workout aims to tone muscles more than burn calories. For a better idea, use a fitness tracker or talk to a fitness expert.
How much weight can you lose on 21 Day fix?
The amount of weight you can lose with the “21 Day Fix” program varies due to factors like starting weight, metabolism, adherence to guidelines, and body composition. Generally, people might lose 3 to 10 pounds in 21 days. But the program isn’t just about weight loss; it emphasizes fitness, muscle toning, and overall well-being. Rapid weight loss isn’t always healthy, so gradual approaches are better.
What next after the 21-Day workout challenge?
After completing the 21 Day Fix Lower Fix Exercises challenge as a beginner \ Pro, completing this challenge with equipment or no equipment. But you are a real fighter and fighters never stop their struggle. So, you can take another physical fitness challenge included:
- 21 day fix upper fix Exercise List PDF Download (2023)
- 28 Day Workout Free PDF Download
- 7 Day Gym Workout Plan Free PDF Download (2023)
Conclusion
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