The 21 Day Fix is a popular workout and diet program, but what kind of equipment do you need to participate? Here’s a look at what you’ll need to get started.
Welcome to your 21 Day Fix journey! This program from Beachbody will help you reach your fitness goals in time for summer. The 21 Day Fix is a nutrition and exercise plan designed to help you reach and maintain your ideal weight by eating a balanced diet and completing a full-body workout regimen. To maximize your results, it’s important to have the right equipment on hand. In this guide, we’ll walk through the essential pieces of workout equipment you’ll need to complete the 21 Day Fix program. With these items stocked in your home gym, you’ll be well prepared for any workout or good sweat session.
What is the 21 Day Fix?
The 21 Day Fix is a comprehensive fitness and nutrition program created by personal trainer Autumn Calabrese. The program requires no gym membership or significant equipment; instead, it provides you with individualized meal plans daily workouts using minimal equipment and containers to measure portions. It’s designed to help you develop healthy habits over the course of 21 days while improving your fitness level.
The main focus of the program is doing full-body workouts that target muscles in groups rather than isolating muscles individually. That means doing moves like squats, lunges, presses, pulls and other exercises that help to tone and develop multiple muscle groups at once. This helps you get through your workouts more quickly while getting maximum results. The workout routine consists of seven thirty-minute workouts done for seven days a week for a total of three weeks.
Each workout is organized into portions focusing on cardio, upper body strength training and lower body strength training exercises that isolate specific muscle groups or target major muscle groups with compound movements in order to help get the most out of each set quicker and more efficiently. Even though most of the exercises are bodyweight style movements, there are some pieces of equipment needed for this program in order for it to be effective: dumbbells 3-8 pounds (Women) 8-15 pounds (Men), an exercise mat, a resistance loop band and two 1-liter containers (1 green container & 1 purple container).
What Equipment Do You Need?
Doing the 21 Day Fix can be a great way to get into shape and achieve your fitness goals. To get the most out of the program, however, you will need to have certain pieces of workout equipment. Let’s take a look at the equipment you’ll need to get started on the 21 Day Fix.
Resistance bands offer an economical, lightweight, and portable alternative to weights. Bands can be used for a variety of purposes, from strength training and stretching exercises to cardio workouts and balance training. Resistance bands come in different levels of resistance, from light to heavy. Beginners who are just starting out should start with lighter bands and gradually move up to heavier weights as they get more comfortable with the exercises. Resistance bands can be used for a wide range of exercises including squats, deadlifts, chest presses, shoulder presses, glute bridges, lateral pull-downs, bicep curls and triceps extensions. Most sets include multiple colors for different levels of resistance — typically ranging from light (green) to heavy (orange). It’s important to make sure that you always use a band that provides enough resistance for the exercise being performed.
Dumbbells are a staple piece of workout equipment and should be at the top of any list of 21-Day Fix workout equipment. They come in various sizes and weights, ranging from 3 lbs. to 100 lbs. With them, you can easily strengthen your biceps or triceps while also working on your overall core strength — something that is especially important during the 21 Day Fix program.
When shopping for a set of dumbbells, choose around 2–3 pairs of different weight plates depending on the moves you plan to do each day. Start with one pair each with 5–10 lb., and 15–20 lb. sets — having more than 24-lbs is not necessary unless you are an expert lifter who needs additional weight for more advanced exercises. Aside from weights, it’s also important to look for dumbbells with gripping handles as they provide better support and ensure that the hands won’t slip while doing reps or movements.
A yoga mat is an essential piece of equipment for completing the 21 Day Fix program. The mat will provide needed cushion and stability for your workouts. Look for a lightweight, non-slip mat designed specifically for exercise. A colorful or patterned design may be more motivating when you’re working out. Whatever color you choose, make sure your yoga mat is made from a durable material that can handle moisture, dirt, and sweat from multiple workout sessions without slipping or bunching up beneath your feet. When picking a yoga mat size, the wider mats may be the most comfortable choice since they offer more room to move around on.
A timer is an important piece of equipment to have when doing the 21 Day Fix Workout Program. The program is broken down by timed intervals, and having a timer will help you track your progress throughout the workout. It is important to have an accurate timekeeping device in order to maximize your performance and maximize the results from the workouts. You can use your watch or phone as a timer—most phones usually come with a pre-loaded stopwatch app that you can use for free—or you can get an old-fashioned wind-up or digital timer. Whichever type of timer you choose to use, make sure it has a loud enough sound in order to easily hear it over music or any other noise in your home. When using an interval technique during your workout, make sure not to pause or take too long of breaks between sets, as this will interrupt the progression of the program and reduce its effectiveness. A timer will help ensure that you complete each exercise at high intensity for maximum results in less time.
Other Helpful Pieces of Equipment
If you’re doing the 21 Day Fix program, you’ll need some items to help you complete your workout sessions. Aside from the basics like comfortable workout clothes and shoes, there are a few extra pieces of equipment that can help you make the most of your 21 Day Fix workouts. Here, we’ll explore some of the other items you may choose to add to your home gym.
Stability balls are great pieces of equipment for core strength and balance development. They are also known as Swiss Balls or Physio Balls, depending on where you’re located. Stability balls come in a variety of sizes, so it’s always best to measure your height and pick the right size ball before use. They are typically designed to support weights ranging from 250-1000 pounds and come with inflation pumps, adapters, and foot pumps.
Stability balls can be used for many exercises, from simple stretches to complex abdominal crunches or even full body workouts. Use them for ab exercises like planks, crunches, back extensions, and leg lifts; stretches for the hips and lower back; chest exercises such as pushups; squats for leg strength; as well as many other dynamic movements. Most stability balls can be used on both sides so you can target multiple muscle groups for an effective workout. You can even use larger stability balls as chairs to improve posture while sitting.
Kettlebells are a great tool for a variety of strength-training exercises. The rounder shape of the kettlebell provides a much different grip than other pieces of equipment. It forces your muscles to work in an unconventional way, getting a much more diverse full body workout. It can be used to work all the main muscle groups including legs, chest, arms, shoulders and core. The versatility and portability of the kettlebell make them extremely popular among fitness enthusiasts looking for an effective home workout routine.
Kettlebells come in weight increments starting at 10 pounds up to heavy weights around 100 pounds or more. It is important to choose the right weight based on your fitness level and individual goals. If you are just starting out it is best to opt for lighter options until your muscles become stronger and accustomed to the movements required. Used correctly these pieces of equipment can help improve balance, coordination, mobility and build useful strength that can be applied to everyday life!
Medicine balls have been used by physical therapists, health professionals and athletes for hundreds of years to improve flexibility, strength and coordination. These weighted balls can be used for exercises such as sit-ups, squats, wall throws and many others. They strengthen core muscles as well as your arms and legs. Medicine balls come in a variety of sizes and weights. Depending on your goals, an appropriate ball can be chosen – usually ranging from 2-25 pounds. Some medicine balls are filled with sand while others are filled with air with a non-slip coating which lets them bounce on hard surfaces while still maintaining their shape when they hit the ground. Medicine balls are an effective accompaniment to any exercise routine. They provide dynamic resistance when combined with traditional exercises like push-ups or crunches, making these workouts more intense while increasing range of motion and strengthening core stability muscles like the abs, back, chest and legs.
In conclusion, the 21 Day Fix is a great program for men, women, and teens who are looking for an extensive workout plan. The main pieces of equipment needed are resistance bands, light-weighted dumbbells and a Bench or Plyo box; however, additional items such as medicine balls and yoga mats may be used as well. Additionally, you will also need to commit to being consistent with your workouts and keeping a food journal in order to stay on track with your 21 Day Fix journey. Ultimately, it is important to determine what workout equipment works best for your fitness goals in order to benefit the most from this program.
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