21 Day Fix Workout Dirty 30

In February of 2018, I signed up for BeachBody and tried out a few different workouts before deciding on a program. In the words of cast member Donald, Holy wow, that was the most challenging workout I had ever attempted before starting 21 Day Fix Total Body Cardio.

I thought starting with a three-week program, which included one workout per day for those 21 days, was reasonable for a beginner, even though it was challenging and left me in pain for a week afterwards. 21-Day Fix Workout Dirty 30 I like the challenge. As a result, I began the 21-Day Fix in March as a member of my initial challenge group.

I like the program so much that I went back and did it twice, even though I've always preferred some exercises over others. When I found out that the show was getting a second run this year, I couldn't contain my excitement. 

Tips for Success in the 21-Day Fix Dirty 30 Workout

1. Full-Body Exercise

Yes, this is a very challenging variation on the original workout; it begins with the same surrenders as the first round. Even though I'm still not very good at this exercise, I was pleased to see that I was able to complete the 60-second intervals of cardio routines at a pace similar to the cross-country skiers. 

 21-Day Fix Workout: Dirty 30 Seeing my growth and strength reflected in my endurance during that move was encouraging, as it had always been the one I struggled with the most.

2. Fix it lower.

Lower body exercises are my favourite, as you may have noticed from my previous program reviews.

Even though the workout is tough,  21-Day Fix Workout Dirty 30 I feel powerful, and I feel like I can get the most out of my squats and lunges because I enjoy most of the moves in this program.

My go-to move is the sumo squat, and my favourite variation is the calf lift. I agree with Autumn that split squats are the most difficult exercise.

3. Top Fix

Lifting weights is a great way to strengthen my upper body, but push-ups are a constant source of frustration. These days, I also find planks to be unappealing.

The weight exercises, on the other hand, are generally difficult but not impossible. After finishing Shaun T.'s weight-free Transform: 21-Day Fix Workout Dirty 30/20 program (don't worry, there were plenty of planks and push-ups to keep your upper body engaged), I started to like lifting again.

Additionally, this workout is awesome because, unlike the other days, it has two rounds of five moves instead of four rounds of two moves each. When it comes to glute bridge exercises, my favourites are the curl-to-press and chest presses.

Read also: Outdoor Workouts For Beginners

4. Pilates Method

The 21-Day Fix Program begins its active recuperation phase today, the first of two days. However, I still feel my blood pumping. In this classic Pilates routine, you'll find a variety of positions aimed at strengthening your core, legs, and glutes, as well as balancing on your stomach and all fours.

Though the rest of the cast isn't a fan, my favourite move is the Gulp series.  21-Day Fix Workout: Dirty 30 Along with swimming, I enjoy being a superhero. The C series is the most difficult move for me since I'm never quite sure where to stand to back up far enough. The leg raise/drop is particularly challenging due to its duration.

5. Fit for Cardio

This exercise was the one I looked forward to the least in the original program. Transform:20 unquestionably increased my cardiac strength, and I can feel a marked improvement in my endurance and general fitness. So, while Cardio Fix is still quite difficult for me, it is a bit more tolerable now.

The moment she uttered the words "Cardio is Hardio," I could feel Autumn's influence. After the first two extremely strenuous rounds of cardio, my favourite move was the reverse lunge. The standing oblique crunch in the last round is also a move that I really enjoy.

6. Unclean 30

Conversely, out of all the 21-Day Fix workouts, Dirty 30 is by far my favourite. I am uncertain as to why, but I preferred the original over this; it is possible that I am simply being overly sensitive at this time. I'll probably revisit that time to see if renegade rows were common.

My favourite move is the oblique ab sequence that culminates in sliding the weight down the other shin, followed by the side lunges.  21-Day Fix Workout: Dirty 30 The alternating renegade row is the most challenging manoeuvre due to its inherent difficulty. My guess is that it has to do with posture and continual hand-offs.

The triceps routines in this and the upper fix are particularly difficult for me because I am lifting somewhat more weight than I did last year when I completed the program.

Read also: Mastering Foundational Exercise Form and Cues

7. Fit for Yoga

Our second day of active recuperation is here. I was sceptical about yoga before the 21-Day Fix and felt it would be too strenuous for me, but I've come to love it.

Even though I don't enjoy every pose and find the beginning of the workout particularly challenging (maybe because it requires some time to relax),

I usually end up glad I did it. One of my favorite moves is the corpse position, which consists of lying flat on one's back with one's eyes closed and completing the balance sequence.

8. Cardio Fix

Despite Autumn's claims that the second 30 seconds of each action are more challenging, I find that the variation in this week's cardio is more enjoyable than the one in week 1.  21-Day Fix Workout: Dirty 30 Performing some moves for a complete minute at a time can be rather challenging.

In order to progress, you had to do the identical motion from week one for 30 seconds, followed by a more challenging variation of the same or a similar move for another 30 seconds.

For the high knees movement, for example, you would do 30 seconds of the conventional variation and another 30 seconds of the twist variation.

Instead of simply standing for the second half of the burpee in round 3, the third round variation incorporates a jump.

9. Unclean 30

This week's Dirty 30 continues to build upon yesterday's workout by adding more advanced routines. For example, rather than continuously alternating, you perform renegade rows for 30 seconds on each arm.

To be honest, I like it better this way. Similarly, we perform side lunges for 30 seconds on each side instead of continuously switching to exhaust the muscles in one leg or glute.

Personally, I prefer the side lunges and chest fly with leg drop (this week's version, which is identical to the original Dirty 30) over the bent knee tap from week 1.

Read also: 11 Best Workout Moves for Stronger Hips

10. Fix-Up-Top

As far as difficulty levels go, Upper Fix was right up there with week one.   21-Day Fix Workout: Dirty 30 This variation's push-ups are my favorite (LOL), since the side-to-side motion reduces the total number of push-ups I need to accomplish.

My favorite move is the curl-to-press, although I really enjoy the chest press. The push-up is the most difficult exercise.

11. Yoga Cure

The yoga poses in this week's fix have had a small tweak. For instance, at the very end of the angle position, there is an extra twist.

As you "grow your branches" from week one's prayer position with your arms at your chest, you'll find that the tree pose in the balance series becomes more expansive.

12. Lower Fix

The second week's lower fix progression involves repeating the first week's move for 50 seconds before dropping into a 10-second hold for the remaining minutes. Although ten seconds may not seem like much, it might feel like an eternity in some of these postures.

The trembling and burning will be excruciating. Sumo squats and calf lifts are my favourite moves. Starting the exercise with a side lunge and a back lunge is fine with me, too.

A complete cardio reset

You can say what you want about the second week's progressions in TBC, but I'm a big fan.

The second half of the routine is "harder," just like in Cardio Fix, but I enjoy the variety. Incorporating a plyo component into some of the moves allowed them to advance beyond Week 1.

Plyo was one of my least favourite parts of 21 Day Fix Extreme when I initially performed it, but I've come to love it now.

Pilates Solution: Adding resistance loops (yep, the same ones from 80 Day Obsession) is the progression for week 2 of pilates. Though they do make the C-series techniques more intense, I generally enjoy the inclusion of loops. Personal favourite: Out of all the exercises in this routine, my favourite is the leg/glute series. One improvement over the original 100s is the ability to expand and close the legs for targeted outer thigh and gluteal strengthening. I rather like this design.

FAQ's: 21-Day Fix Workout Dirty 30

What does dirty 30 mean in workout?

Nothing is faster or dirtier than Dirty 30 for those seeking a rapid and brutal exercise that packs a punch without requiring too many fancy moves. Essentially, there are six workouts, each requiring thirty reps. And that's it. One set, one rest, and then repeat. But the outcomes will be rather striking.

Which 21 day fix workout burns the most calories?

• Plyo Fix Extreme calories burned: 332 calories.
• Upper Fix Extreme calories burned: 223 calories.
• Pilates Fix Extreme calories burned: 133 calories.
• Lower Fix Extreme calories burned: 373 calories.
• Cardio Fix Extreme calories burned: 345 calories.

What are dirty 30s for arms?

Try the mechanical drop set known as "Dirty 30s," which can help you develop larger arms and a more powerful bench press. These were done with an EZ bar, but they may also be performed with dumbbells or a multi-grip bar. Try this out: Ten skullcrushers: 10 pullovers with bent arms and 10 pushes with a tight grip.

What is dirty 30- to 21-day fix?

Clean 30 exercise program from 21-Day Fix Warm-up: twice over Run still for a minute. Jumping jacks One minute Windmills: 30 seconds in front, 30 seconds in reverse 30 seconds left, 30 seconds right, and a side stretch Toe contacts alternate sides for one minute. Workout: Two sets of each set take one minute to complete.