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.

Lower Fix appears in the rotation on Day 3, and the theme (each workout has a theme) is "If You're Tired of Starting Over, Stop Giving Up." This routine uses two sets of dumbbells (heavy and light, although the latter are rarely used). 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 on Lower Fix are as follows:

ROUND ONE:
*Side Lunge
*Squat with Alternating Knee Raise

ROUND TWO
*Curtsey Lunge
*Calf Raises (heel lifts)

ROUND THREE
*Split (static) Squat
*Sumo Squat

ROUND FOUR
*Seated Leg Lift Front (with arm reach)
*Seated L-Shaped Leg Lift

BONUS ROUND
*All Fours: Bent-Leg Push Rear

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.

Instructor Comments:
I find Autumn's instruction to be just okay. She does mirror cue, which is nice, and she offers decent form pointers at times. But I'm not a fan of the walk around the room style of instructing, which comes across more like a drill sergeant to me; I find it much more motivating when the instructor does the workout right along with me the entire time. Also, I don't like the ways in which Autumn says things that could unnecessarily lead you to push yourself to injury, such as "you can do anything for 60 seconds!" (no, sometimes you can't!).

Beth C (aka toaster)