21 Day Fix Flat Abs FixAutumn Calabrese
Year Released: 2014
Categories: Abs/Core , Lower Body Strength
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Autumn works out with a group of background exercisers, one providing beginner modifications. This workout is found on both DVDs in the set. You wont need any equipment for this nonstop ab blast.
All exercisers are done on the floor and are performed for 20 seconds each. Exercises include: crunches, double crunches, crunches with your legs extended, toe reaches, oblique crunches, side crunches, bicycle, and then repeat. You finish up with criss cross ankles and flutter kicks.
This is a nonstop 10 minutes of concentrated ab work! I rate it advanced and you really accomplish a lot in only 10 minutes. As always Autumn is motivating and provides great cuing & form pointers. 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.
Flat Abs Fix is one of the add-on workouts for 21 Day Fix, and the theme (each workout has a theme) is "Tomorrow you'll be glad you did this today." Calabrese recommends using one moderate weight for this routine, which has NO warm-up or cool-down. There are five rounds, and each round has two exercises. You perform the exercises for one minute each, repeat both exercises, then move on to the next round.
Here are the rounds for Flat Abs Fix:
*Standing oblique crunch pulling dumbbell from overhead
*Standing knee raise to front with dumbbell pull down
*Standing side bend with dumbbell
*Forearm plank with rock
*High plank with knees in and to the side
*Side plank with hip drop
(A very brief stretch follows this round.)
*Side-lying oblique crunches
*Situp with alternating leg lift using dumbbell
BONUS ROUND (on forearms; repeated once)
*Flutter kicks (30 seconds)
*Scissor kicks (1 minute)
This workout comes in at just over 30 minutes (31.5). I enjoyed the standing work more, and I found the the bonus round was unnecessary; I would have preferred to have a stretch at the end.
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).