21 Day Fix has the base program but also has additional workouts that you get from a Beachbody coach or through Beachbody on Demand. The 21 Day Fix PLYO Fix workout gets you moving and burning calories fast to speed up weight loss!

Looking for a workout routine requires almost as much work as the actual workout itself. There are many to choose from, and nearly all of them approach fitness differently. Get ready for 6 rounds of sweat and hard work in the 21 Day Fix Plyo Fix workout!

This workout will burn fat and calories in just 30 minutes! Adding Plyometrics, also known as “jump training,” into your exercise routine is a great way to challenge your muscles, get your heart rate up, and improve your coordination and agility.

The 21 Day Fix PLYO class is a 30-minute, high-intensity workout where you will complete five short, maximum-force intervals that challenge those large, fast-twitch muscles and burn more calories in less time!

21 Day Fix PLYO Fix Round 1

• Squat Jumps
• One-Leg Squat Jumps
• Squat Jump with Knees Up
• Frog Jumps

After a short warm-up, this round really gets the heart going and starts challenging the large muscle groups. Many modifications are demonstrated for those who cannot tolerate high impact.  

21 Day Fix PLYO Fix Round 2

• Burpees with a Push-Up
• Plyo Push Ups

This one’s a short but super challenging round where you will move from floor to standing and jumping in quick, powerful bursts.  

21 Day Fix PLYO Fix Round 3

• Moguls
• Skater Jumps

The Moguls, a skiing type of movement, is a bit of a recovery from Round 2 while still keeping the heart rate up. Skater Jumps are a bit more challenging but a fun change up from the previous round.  

21 Day Fix PLYO Fix Round 4

• Switch Lunges
• Switch Lunges with a 90-degree turn

This round really puts the burn on the quads.  Modifications are clearly explained for those with knee issues, and proper alignment is essential.

21 Day Fix PLYO Fix Round 5

• Plank Hop
• Sumo Squat Jumps

This final round combines a full body Plank Hop where you literally hop from side to side in plank position. It is not impossible! Then, you finish up with Sumo Squat Jumps. If your legs were not on fire before this last move, they would be!

Cool Down/Stretch

Don’t skip the cooldown. After an intense burst like 21 Day Fix Plyo, you must stretch the large muscle groups and hip flexors. Be sure to stay hydrated throughout your workout and grab a recovery Shakeology soon after to help repair and build lean muscle.  

21 Day Fix PLYO Fix Overview

If you use an activity tracker, heart rate monitor, or other accessories, you can expect a calorie burn of around 200 calories for this 30-minute workout. This number can vary depending on your fitness level and other physical differences.

Regardless of the calorie burn, if you complete each round of this workout, you can expect to see a significant change in your muscle definition and strength without weights or extra equipment. All you need to complete this workout is a towel or mat, a water bottle, and 30 minutes of commitment.

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