You have either completed the original program and are looking for something more intense or have decided to jump straight into the 21 day fix extreme program! I’ll tell you that these workouts are no joke. I have been exercising regularly since January and have always been quite active/fit (my problem has always been more diet related than being in poor shape) – and even I still struggle to get through the full workout. I decided to print off all the materials I would need before starting this program.
I got a 5 page bundle from Etsy that included the tally sheets for tracking containers for my calorie bracket of 1200-1499 calories. It also came with the 21 day fix extreme workout schedule, a results tracker and the food list you can have while following the program.
You have two options while following the 3 week plan. You can do the same seven workouts throughout the week from Monday-Sunday. However, on the final week, you have a doubles option where you can do the regular scheduled workout and add on a second workout to burn even more calories and accelerate your results for that final week of your first (or second, third, etc) round of the program.
The Extreme Workout Schedule:
Monday – Plyo Fix Extreme: a combination of high intensity cardio moves combined using weights. This is a very high intensity workout.
Tuesday – Upper Fix Extreme: This workout uses weights to work the biceps, tricpes, shoulders and the core/abdominal muscles.
Wednesday – Pilates Fix Extreme: I personally don’t like Pilates so I swap this workout for a cardio one but Pilates helps strengthen the core and improves overall flexibility and endurance
Thursday – Lower Fix Extreme: A complete lower body workout using weights and resistance for moves like squats and lunges to work the butt, thighs and legs.
Friday – Cardio Fix Extreme: Another high power intensity workout that uses interval training to do short bursts of various athletic routines that will get your heart rate up and help you burn as many calories as possible
Saturday – Dirty 30 Extreme: This is another tough workout that combines weights to do a total body workout both involving strength training and cardio
Sunday – Yoga Fix Extreme: Rest up after a full week of hard workouts and this yoga workout functions as part of your “active recovery” day where you aren’t doing intense exercise, but are helping your body recover from the week, stretch out any sore muscles and increase your flexibility level.
Third Week Doubles Option:
As you can see on the schedule above, during the third week you can add in another workout to try to burn more calories and increase your results/lose more weight before you finish off your 21 day challenge. You can add in the 10 Minute Hardcore workout for an extra push, or if you own the Ultimate Kit, you can switch out Monday’s Plyo Fix Extreme for the Power Strength workout. And on Saturday, you can switch Dirty 30 Extreme for ABC Extreme.
I printed off my 21 day fix extreme schedule and laminated it. I keep it on my fridge and use a dry erase marker to tick off each workout completed and make sure to track my calories burned during the workout so I can see if I am more or less consistent each week or if I need to push harder!