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| PDF Name | 21 day fix upper fix Exercise List PDF |
| PDF Size | 2.3MB |
| PDF Category | Workout |
| PDF Pages | 10 |
| Last Update | 1 Day ago |
| Provided By | FREE PDF SPOT |
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What is 21 Day fix upper fix?
The “21 Day Fix Upper Fix” is a workout from the “21 Day Fix” fitness plan by Beachbody. This plan helps people get fitter in 21 days with controlled eating and daily exercise.
The “Upper Fix” is one of the workouts in this plan. It’s all about making the upper body stronger. It has exercises for the chest, back, shoulders, and arms. Doing these exercises helps muscles get stronger, look better, and work better for everyday tasks.
This workout takes about 30 minutes and is done on a specific day during the 21-day plan. The “21 Day Fix” program gives you a clear plan for exercises and eating to get fit in 21 days.
Remember, it’s important to do exercises right to avoid getting hurt. Before starting any new exercise, it’s smart to talk to a fitness pro or doctor, especially if you have health worries.
How many calories does 21 day fix upper body burn?
21 Day Fix Upper Body Fix Calories burned varies with age, weight, fitness, and effort. Around 200-300 calories are burned in a 30-minute moderate workout, but this differs.
“21 Day Fix” is beyond one workout’s calories. It mixes exercise and controlled eating for 21 days, aiming at fitness and weight goals.
What exercises are in “21 day fix upper fix” plan?
Here is an exercise for 21 days on the upper body muscles which we follow each day:
| Set | Exercise | Details | Duration | Rest |
|---|---|---|---|---|
| Set 1 | Bent Over Rows | Weights: Heavy | 1 minute | – |
| Power Punches | Effort: Moderate | 1 minute | – | |
| Push-Ups | – | 1 minute | – | |
| Plank | – | 1 minute | – | |
| Hammer Curl to Press | Weights: Heavy | 1 minute | – | |
| Rest | – | 20 seconds | – | |
| Set 2 | Bent Over Rows | Weights: Heavy | 1 minute | – |
| Power Punches | Effort: Moderate | 1 minute | – | |
| Push-Ups | – | 1 minute | – | |
| Plank | – | 1 minute | – | |
| Hammer Curl to Press | Weights: Heavy | 1 minute | – | |
| Rest | – | 20 seconds | – | |
| Set 3 | Pullovers on Ball | Weights: Heavy | 1 minute | – |
| Circular Crunches | – | 1 minute | – | |
| Dumbbell Chest Press | Weights: Heavy | 1 minute | – | |
| Russian Twists | – | 1 minute | – | |
| Dumbbell Front Raises | Weights: Moderate | 1 minute | – | |
| Rest | – | 20 seconds | – | |
| Set 4 | Pullovers on Ball | Weights: Heavy | 1 minute | – |
| Circular Crunches | – | 1 minute | – | |
| Dumbbell Chest Press | Weights: Heavy | 1 minute | – | |
| Russian Twists | – | 1 minute | – | |
| Dumbbell Front Raises | Weights: Moderate | 1 minute | – | |
| Rest | – | 20 seconds | – |
What benefits of 21 day fix upper body fix exercises?
“21 Day Fix” is a fitness plan from Beachbody that helps with fitness and weight goals through portion control and exercise. One part of this plan is “Upper Body Fix,” a workout focusing on upper body muscles. Here is a few benefits of the 21 day fix upper body fix exercises:
- Get Stronger Upper Body: Upper Body Fix exercises work chest, back, shoulders, and arms. Doing them regularly builds upper body strength.
- See Toned Muscles: Upper Body Fix’s strength training shapes upper body muscles for a toned look.
- Stand Tall: Upper Body Fix’s moves strengthen muscles that improve posture, like back and shoulders. Good posture is important.
- Easier Daily Tasks: Strong upper body muscles (from Upper Body Fix) make lifting, carrying, and daily activities easier.
- Burn More Calories: Upper Body Fix’s strength training speeds metabolism. Muscles burn more calories even when resting, aiding weight loss.
- Balanced Workouts: 21 Day Fix program has varied workouts. Upper Body Fix balances upper body workout with other exercises.
- Quick Workouts: Upper Body Fix is short, making it good for busy people. Sticking to it becomes easier.
- Keep It Interesting: Upper Body Fix includes many exercises targeting different parts. Changing things prevents boredom and progress stalls.
- More Confidence: As upper body strength improves, confidence grows.
- Healthy Joints: Upper Body Fix exercises teach proper form, helping joints stay healthy and avoiding injuries.
How much weight can we lose with the “21 day fix upper fix” plan?
If the 21 day fix upper body fix workout plan burns 200 to 300 calories in 30 minutes for each day and the plan duration is for 21 days and targets the upper body.
For 200 calories a day: Total calories burned = 200 calories/day × 21 days = 4,200 calories.
For 300 calories a day: Total calories burned = 300 calories/day × 21 days = 6,300 calories.
Now, to estimate weight loss, remember, that around 3,500 calories are in one pound of weight. So, we’ll divide the total calories burned by 3,500.
For 200 calories a day: Weight loss = 4,200 calories / 3,500 = about 1.2 pounds.
For 300 calories a day: Weight loss = 6,300 calories / 3,500 = about 1.8 pounds.
Hence the “21 day fix upper fix” plan is to lose weight around 1.2 pounds/ 544g to 1.8 pounds/ 816g.
Does “21 day fix upper fix” plan really work?
Yes, The “21 Day Fix: Upper Fix” workout plan works differently for different people. Some may see results because of the organized workouts and controlled eating. But success depends on how often you do it, how hard you work, your uniqueness, and if you stick with it over time.
Read More Like this: Madfit Workout Plan PDF 2023 Free Download
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