21 Day Fix Dirty 30

Autumn works out with a group of backgrounders, one provides beginner modifications. You will need dumbbells for this 30 minute strength routine. The workout consists of 4 rounds, 2 exercises each performed for one minute with 15 seconds of rest between.

After the warm up, exercises include side lunges, renegade rows, sumo squats & upright row, pec fly & leg drops, squat & side raise, kickbacks, weighted side bends, side plank leg raise, and a cool down & stretch.

I rate this a high intermediate routine. Lots of multi muscle moves that get a lot accomplished in only 30 minutes. It got my heart rate up and worked almost every muscle. Autumn provides great form pointers as always. I received this DVD to review.

The 21 Day Fix system is a series of seven workouts (plus several optional routines) plus a nutrition plan designed to change your body when followed as specified for 21 days. The workouts are led by Autumn Calabrese, who teaches each routine live with a group of approximately six background exercisers. In general, Calabrese sets up each move and then walks around the room, offering words of encouragement and pushing the class members to perform.

Dirty 30 comes up on Day 6 in the rotation, and the theme (each workout has a theme) is "Don't Wish for It, Work for It." This routine mixes both upper and lower body strength work. Dumbbells are needed, but one background exerciser uses tubing as an alternate, and another, Cat, modifies with no weights.

There are four rounds, with two exercises in each round; each round is repeated once before moving on to the next one. The brief (15 second) breaks barely allow enough time for equipment setup/a sip of water. The Warm-Up is EXACTLY the same on ALL 21 Day Fix workouts: Calabrese starts with a light jog and then moves through jumping jacks, side reaches, "windmills" (large alternating arm circles front and back), overhead reaches to either side, and alternating toe touches (3 minutes total).

The four rounds for Dirty 30 are listed below:

ROUND ONE:

*Alternating Side Lunges

*Renegade Rows

ROUND TWO:

*Sumo Squat with Upright Row

*Chest Fly with Side Leg Raise

ROUND THREE:

*Squat with Lateral Raise

*Bent Over Tricep Kickbacks

ROUND FOUR:

*Weighted Standing Side Bend (one dumbbell)

*Side Plank with Leg Raise

All of the cool-downs for the 21 Day Fix are basically the same as well. This one is about 2.5 minutes and starts on the floor with child's pose (L-R), seated forward bend, butterfly forward bend, wide-leg forward bend, and finish standing with a quad stretch, bringing in the total workout time at just under 30 minutes (28.5).

This is a review of 21 Day Fix, the Dirty 30 workout.

This workout is led by Autumn Calabrese. She is a personal trainer and bikini competitor. With Beachbody, she created a system utilizing color coded containers to use for portion control and workouts to be done in conjunction. The review is for the workout only.

Autumn is instructing a crew of 6 background exercisers (4 women, 2 men), two of which demonstrate modifications. One modifier shows using tubing instead of dumbbells, and the other modifier shows how to make the exercises less intense. Autumn is wearing a sports bra top and workout shorts and the other backgrounders are also wearing athletic clothing. Other than one or two comments from the background exercisers, no one is mugging for the camera or acting in a way that might be distracting.

Set & Music: The set is brightly lit and is meant to resemble a gym. The music is typical of Beachbody and is pretty non-descript and is not noticeably good or bad.

Equipment Needed: 2 sets of dumbbells, a heavy set and a light set, a mat, a towel, and water. You can substitute tubing for dumbbells and one of the background exercisers shows this modification.

The workout starts with a warm up, then goes into 4 different rounds of 2 exercises, and ends with a brief cool down/stretch. The focus of this workout is compound strength moves. With the exception of the cool down/stretch, everything is repeated twice before moving on. The total workout time is right around 30 minutes.

Warm Up: jogging in place, jumping jacks, windmill arms (both forward and back), side reaches (both right and left), and alternating toe touches. The moves in the warm up are repeated again.

Each exercise in a round is done for one minute with 15 seconds rest to transition to the next exercise. The rounds are as follows:

Round 1: alternating side lunge (heavy weights), renegade row (heavy weight, 30 seconds on right arm, 30 seconds left arm). This round is repeated.

Round 2: sumo squat w/ an upright row (light weights), chest fly w/ leg lower & raise (heavy weights). This round is repeated.

Round 3: squat w/ a lateral raise (light weight), triceps kickbacks (heavy weights if you can, I used lighter weights). This round is repeated.

Round 4: weighted side bend (one heavy weight, 30 seconds to right, 30 seconds to left), side plank w/ leg raise (30 seconds right side, 30 seconds left). This round is repeated.

Cool down/stretch: child's pose (forward, right, then left), forward fold, straddle stretch (center, right, then left), butterfly stretch, and standing quad stretch (right, then left). There are also very brief stretches for the shoulders as well.

As demonstrated by Autumn this workout is a solid intermediate level. It can be made more advanced by using a heavier weight. There is a modifier and she shows the moves with no weight or lighter weights and showing easier variations that would make it suitable for high beginner/low intermediate.

Overall this is a good, solid total body weight workout. Ordinarily I'm not a big fan of compound lifts but I found them effective and even fun in this workout. It does cover almost all the major muscle groups. Biceps and hamstrings were not really worked in the workout, but are worked in other workouts in the set. If you follow the rotation, in the course of a week all the body parts get worked.