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STEP 1: GET FITFollow Your WorkoutsTHE 21 DAY FIX CALENDARThe Fix has a different 30-minute workout for each day of the week. Autumndesigned all of the Fix workouts to challenge you at any and every level tomaximize your calorie burn and get results! Two additional workouts from theUltimate Package can be added to your workouts for faster results:WORKOUT CALENDARDay 1Day 2Total Body Upper FixCardio FixDay 8Day 9Total BodyCardio FixUpper FixDay 15Day 16Total BodyCardio FixUpper FixDay 3Day 4Day 5Day 6Day 7Dirty 30Yoga FixDay 12Day 13Day 14Lower Fix Pilates Fix Cardio FixororBarre Legs* Flat Abs Fix*Dirty 30Yoga FixDay 19Day 20Day 21Lower Fix Pilates Fix Cardio FixororBarre Legs* Flat Abs Fix*Dirty 30Yoga FixLower Fix Pilates Fix Cardio FixororBarre Legs* Flat Abs Fix*Day 10Day 17Day 11Day 18DOUBLES OPTIONLooking for more dramatic results? Double it up! Follow the calendar below forDays 15–21. Do the second workout later in the day to give your metabolisman afternoon kick start.Day 15Day 16Total BodyCardio FixandPilates FixUpper FixandCardio FixDay 17Day 18Day 19Lower Fix Pilates Fix Cardio Fixandandand10-Minute Total Body Upper FixFix for Abs Cardio FixDay 20Day 21Dirty 30andPilates FixYoga Fix*Flat Abs Fix and Barre Legs are part of the 21 Day Fix Ultimate Upgrade available on Beachbody On Demand.

STEP 2: LOSE WEIGHTFind Your 21 Day Fix Container PlanFirst you’ll need to calculate your calorie target for weight loss, then use thatnumber to find the right plan for you:x 11 WEIGHT (LBS.)CALORIC BASELINEMAINTENANCE CALORIES 400 – 750 CALORIC BASELINEMAINTENANCE CALORIESCALORIE TARGETThen find the Fix Container Plan that corresponds with your calorie target.So if your calorie target is 1,300, you’ll use Plan A.Calorie –2,499calories2,500–2,800caloriesContainer PlanPLAN APLAN BPLAN CPLAN DPLAN EPLAN FYOUR NUMBER OF CONTAINERS PER DAY445678233455445667234455111111Seeds &Dressings111111Oils & NutButters345678VeggiesFruitsProteinsCarbsHealthy Fats

Use The ContainersHow Do The Containers Work?1. Review your 21 Day Fix Container Plan. Your specific ContainerPlan will tell you how many of each container you can have a day. Forexample, if there’s a “4” by the green container (Veggies) then you will fillthe green container with veggies 4 times a day.2. L ook at the Container Food Groups. Fill your containers withyour favorite healthy foods from the Food Group lists in the Eating Planguidebook (pg. 20).3. U se the Tally Sheets. Then just track your daily container portions onthe Tally Sheets provided in the Eating Plan guidebook (pg. 9).You can also find answers to your questions in the FAQ section and deliciouseasy-to-make recipes on these pages in the Eating Plan: Easy Recipes on pg. 45 FAQ on pg. 40A 21 Day Fix Vegan Meal Plan is also available with vegan-specific calorieplans and container charts online.

Plan Your MealsA Day On The 21 Day Fix Container Plan21 Day Fix is all about giving you the freedom to create a meal plan that is trulysimple, stress-free, and customized to what you want to eat every day. Below is anexample of a typical day on Plan A:VEGGIESFRUITSPROTEINSCARBSHEALTHYFATSSEEDS &DRESSINGSOILS & NUTBUTTERSSliced Hard-Boiled CookedApplesEggsOatmealBREAKFAST7:00 AMSNACK 110:00 AMSpinachLUNCH12:30 PMMixedSaladSNACK 23:30 PMCeleryDINNER6:00 PMCookedCarrotsTOTALCONTAINERS4AlmondButterGrapes ShakeologyGrilledChickenCookedQuinoa21 Day FixDressingRawAlmondsPeanutButterGrilledFlank Steak24Olive Oil2113If you want to jump right into your first 3 days with a menu plan that you canfollow until you get the hang of it, take a look at the Beachbody HQEating Plan on pg. 13 of the Eating Plan guidebook. Visit the Blog onBeachbody On Demand.

Transformation TrackerTake your “before” pictures and use this tracker to record your“before” and “after” measurements.RECORD “BEFORE” STATSRECORD “AFTER” STATSCHESTCHESTR. ARMR. ARML. ARML. ARMWAISTWAISTHIPSHIPSR. THIGHR. THIGHL. THIGHL. THIGHTOTAL INCHESTOTAL INCHESWEIGHTWEIGHTRECORD “BEFORE” STATSRECORD “AFTER” STATSCHESTCHESTR. ARMR. ARML. ARML. ARMWAISTWAISTHIPSHIPSR. THIGHR. THIGHL. THIGHL. THIGHTOTAL INCHESTOTAL INCHESWEIGHTWEIGHT

What Do I Need For The Workouts?ONE SET OF LIGHT AND HEAVY DUMBBELLS Women: Light set of 3–5 pounds and heavier set of 8–10 pounds Men: Light set of 8–10 pounds and heavier set of 15–20 poundsIF YOU ARE USING B-LINES RESISTANCE BANDS: Pink band (15 pounds) Magenta band (20 pounds) Red band (30 pounds)These are suggested weights. You may require more, or less, resistance.It will also be helpful to have a yoga mat and a Beachbody CoreComfort Mat for several of the workouts. Don’t forget to always havea towel and water nearby.You’ll find B-LINES Resistance Bands and the Beachbody Core ComfortMat at TeamBeachbody.com.

Online Tools For Success21 DAY FIX RESOURCESFor meal-prep tips, sample meal plans, and recipes, visit the Blog onBeachbody On Demand.STREAM YOUR WORKOUTS AND SO MUCH MORE!As a Beachbody On Demand member, get unlimited access to streamAutumn’s entire 21 Day Fix program, additional programs from Autumn,plus exclusive 21 Day Fix workouts. Watch FIXATE , her cooking show withdelicious, healthy recipes for weight loss. Plus, access hundreds of additionalworld-class Beachbody workouts, all at BeachbodyOnDemand.com.Stream workouts on your favorite deviceOn Your TVApple TV , Chromecast Roku , Amazon Fire On Your ComputerPC or LaptopOn Mobile or TabletiPhone , iPad , andAndroid devicesConsult your physician and follow all safety instructions before beginning any nutrition or exercise program or using anysupplement, nutrition plan, or meal replacement product, especially if you are pregnant, breastfeeding, or if you have anyunique or special medical conditions.Apple TV, iPhone, and iPad are registered trademarks of Apple Inc. Roku is a registered trademark of Roku, Inc. in theUnited States and other countries. Amazon Fire is a trademark of Amazon.com or its affiliates. Android and Chromecastare trademarks of Google LLC. 2019 Beachbody, LLC. All rights reserved. Beachbody, LLC is the owner of the 21 Day Fix, B-LINES, FIXATE, Beachbody,and Team Beachbody trademarks, and all related designs, trademarks, copyrights, and other intellectual property. Allother trademarks are the property of their respective owners. Have questions? Contact your Coach for support or go toBeachbodySupport.com for more information.21DINS1202 Rev. 02/21/19

Mar 21, 2019 · Pilates Fix and Total Body Cardio Fix Cardio Fix and Upper Fix Dirty 30 and Pilates Fix Yoga Fix *Flat Abs Fix and Barre Legs are part of the 21 Day Fix Ultimate Upgrade available on Beachbody On Demand. First you’ll need to cal