21 Day Fix Super Block: Sample Workout

Give Autumn 30 minutes, and she’ll show you how fun and effective 21 Day Fix can be. Featuring some of her favorite moves from the Super Block, this full-body workout will have you smiling, sweating, and hooked from the very first rep.

Week 1: Total Body Cardio Fix

High reps and minimal rest will get your heart pumping and fat-burning in this fun, fast-paced sweat fest. Don’t worry, you got this!

Week 1: Upper Fix

Your chest, core, back, and arms are the targets of today’s strength session. Grab your weights, embrace the burn, and feel yourself getting stronger with every rep.

Week 1: Lower Fix

You’ll feel the burn in your quads, glutes, hamstrings, and calves as you power through some of Autumn’s favorite moves for sculpting the lower half. You’ve never experienced a leg day like this before—and you don’t want to miss it.

Week 1: Cardio Fix

Leave your dumbbells behind for this bodyweight cardio workout, where you’ll perform each exercise twice for one minute—with only 30 seconds of rest between rounds. It’s fast, it’s sweaty, and you’re going to love every second.

Week 1: Dirty 30

Four rounds. Eight exercises with compound movements to work the entire body and keep your heart rate up in only 30 mins.

Week 2: Total Body Cardio Fix

High reps and minimal rest will get your heart pumping and fat-burning in this fun, fast-paced sweat fest. Don’t worry, you got this!

Week 2: Upper Fix

Your chest, core, back, and arms are the targets of today’s strength session. Grab your weights, embrace the burn, and feel yourself getting stronger with every rep.

Week 2: Lower Fix

You’ll feel the burn in your quads, glutes, hamstrings, and calves as you power through some of Autumn’s favorite moves for sculpting the lower half. You’ve never experienced a leg day like this before—and you don’t want to miss it.

Week 2: Cardio Fix

Leave your dumbbells behind for this bodyweight cardio workout, where you’ll perform each exercise twice for one minute—with only 30 seconds of rest between rounds. It’s fast, it’s sweaty, and you’re going to love every second.

Week 2: Dirty 30

Four rounds. Eight exercises with compound movements to work the entire body and keep your heart rate up in only 30 mins.

Week 3: Total Body Cardio Fix

High reps and minimal rest will get your heart pumping and fat-burning in this fun, fast-paced sweat fest. Don’t worry, you got this!

Week 3: Upper Fix

Your chest, core, back, and arms are the targets of today’s strength session. Grab your weights, embrace the burn, and feel yourself getting stronger with every rep.

Week 3: Lower Fix

You’ll feel the burn in your quads, glutes, hamstrings, and calves as you power through some of Autumn’s favorite moves for sculpting the lower half. You’ve never experienced a leg day like this before—and you don’t want to miss it.

Week 3: Cardio Fix

Leave your dumbbells behind for this bodyweight cardio workout, where you’ll perform each exercise twice for one minute—with only 30 seconds of rest between rounds. It’s fast, it’s sweaty, and you’re going to love every second.

Week 3: Dirty 30

Four rounds. Eight exercises with compound movements to work the entire body and keep your heart rate up in only 30 mins.

UP Week: Total Body Cardio Fix

High reps and minimal rest will get your heart pumping and fat-burning in this fun, fast-paced sweat fest. Don’t worry, you got this!

UP Week: Dirty 30

Four rounds. Eight exercises with compound movements to work the entire body and keep your heart rate up in only 30 mins.

Cycle Fix 1

Clip in and keep up with Autumn for 30 minutes of heart-pounding intervals that will help all fitness levels build endurance and burn calories. Swap it for any cardio workout or tack it on for an extra challenge.

Cycle Fix 2

Autumn ups the intensity in this bike-based interval workout to help you stay on the fast track toward your goals.

Cycle Fix 3

This cycle class is the toughest one yet—but you’re fitter than ever and ready for what Autumn has in store. Embrace the burn and give every interval your all to optimize your results.