21 DAY FIX

LOWER BODY FIX—TRAVEL CHEAT SHEET

THE PLAN

If you can’t pack your 21 Day Fix workout DVD and weights when traveling, just bring this
Lower Body Fix Travel Cheat Sheet and a set of resistance bands.
Workout consists of FOUR rounds. Do each move for ONE MINUTE, then take a 15 second
break. Be sure to have a bottle of water handy!
WARM-UP

2 rounds each move, 20 seconds each. If you’re tired of starting over,

*JOG IN PLACE *JUMPING JACKS stop giving up.
*WINDMILLS *SIDEBENDS
*CROSS TOE-TOUCHES Autumn Calabrese

SIDE LUNGE TO BACK STATIC SPLIT SQUAT ON

LUNGE ON RIGHT RIGHT (10 second hold at end)
SQUAT TO KNEE RAISE SUMO SQUAT (10 second hold
ROUND 1

ROUND 3

(alternate right & left) at end)

SIDE LUNGE TO BACK STATIC SPLIT SQUAT ON
LUNGE ON LEFT LEFT (10 second hold at end)
SQUAT TO KNEE RAISE SUMO SQUAT (10 second hold
(alternate right & left) at end)

CURTSY LUNGE (alternate right SEATED INNER THIGH LIFT

& left) (30 SECONDS RIGHT, THEN LEFT)

CALF RAISES (10 second hold SEATED QUAD RAISE (30

ROUND 2

ROUND 4

at end) SECONDS RIGHT, THEN LEFT - MOVE UP,

DOWN, IN & OUT)
CURTSY LUNGE (alternate right SEATED INNER THIGH LIFT
& left)
(30 SECONDS RIGHT, THEN LEFT)
CALF RAISES (10 second hold SEATED QUAD RAISE (30
at end) SECONDS RIGHT, THEN LEFT - MOVE UP,
DOWN, IN & OUT)

r intab le! FIRE HYDRANT WITH LEG

f re e p
Enjoy a EXTENSION, RIGHT
BONUS!

FIRE HYDRANT WITH LEG

EXTENSION, LEFT