21 Day Fix Extreme workout schedule

21 Day Fix Extreme workout schedule

21 Day Fix Extreme workout schedule

Click here to download the printable PDF.

21 Day Fix extreme has some great workouts that give fantastic results. I’ve admittedly slipped the last month but I’m back on track. I’ll try to get some photos of the workouts in progress!

In the meantime, click on each link for specific information on some of the workouts in the program.

 

21 Day Fix Grocery list – PRINTABLE

In an effort to make meal planning even easier for those of you in my challenge group, I’m creating free printables! Click the link below to download the grocery list PDF. View other posts to download the meal planning template and the 21 Day Fix Tips list. Planning your meals will help weeknights go much smoother as well as save you money. Enjoy!

P.S. If you join my challenge group, you will have access to printables specific to your calorie range!

21 Day Fix Grocery list printable for meal planning

21 Day Fix Grocery list printable for meal planning.

This version is easier for printing, to save you $$ on ink.

21 Day Fix Meal Plan Calendar

Printable calendar for meal planning on the 21 Day Fix

Printable calendar for meal planning on the 21 Day Fix

Click here to download the printable pdf meal plan. Click here for a version that uses less color, to save you printer ink:)

Click here to order 21 Day Fix or 21 Day Fix Extreme. Message me if you have any questions at all and I will answer them for you! If you have questions about other programs or my personal thoughts, feel free to reach out.

You may wonder what’s different about the 21 Day Fix than other eating plans out there – it’s the WORKOUTS and the MOTIVATION GROUPS! I love the workouts. I’m starting the 21 Day Fix extreme workouts – you can learn more about them here.

Be sure to order your challenge pack from me so that you can join our challenge groups – Learn more about challenge packs. Or Learn more about challenge groups.

Click here to learn more about or order any of the beachbody programs.

21 Day Fix Tips

Success on the 21 Day Fix

The 21 Day Fix is a great way to learn proper portion sizes and what you should be eating. I remember in high school when it was the Basic Four Food Groups. I would eat almost an entire loaf of bread in one day because I thought that was good for me. Crazy, right? Now I know better:) And even though I know better, I still need help getting the right portions. Just this weekend, I visited my grandmother in the hospital and it was really difficult eating healthy but I always have the portion-control containers in my mind, so that helps. Green = vegetables. Okay, I can get vegetable soup in the hospital cafeteria. Purple = fruit, that means I can get a serving of fresh-cut fruit. Yellow = quinoa and in the 21 day fix, I learned that quinoa is a healthier choice than white rice. I am a firm believer in progress, not perfection. I hope the tips below will help you on your journey:) Please send me a message if they do!

 

21 Tips for the 21 Day Fix

21 Tips for the 21 Day Fix

For tips on drinking more water: Click here

More 21 day fix resources here

Rich and delightful, low-sugar chocolate breakfast bars

21 Day fix approved chocolate bars made with Shakeology!

21 Day fix approved chocolate bars made with Shakeology!

Wow, I just tried this recipe last weekend. I admit, I looked at the ingredients and thought, What’s so great about this recipe? Low-sugar chocolate breakfast bars? Seriously?! But for those of you on the 21 Day Fix program, these are so approved.

2 cups oats (quick & old-fashioned)
1/2 c. walnuts (chopped)
4 scoops of shakeology (chocolate, for sure)
1 c. almond milk (unsweetened silly – don’t sneak any sugar in!)
1/2 c. peanut butter

They are my #newfavorite! So yummy – I enjoy them with black coffee, so there’s no guilt.

How-to?
Mix the dry ingredients. Then add the sticky stuff and VOILA!
Press them into a square pan (prepped with non-stick spray)
Refrigerate. Cut into bars and enjoy. In moderation. Which may be hard to do.

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Fixate

Autumn Calabrese Presents FIXATE – new cookbook

July 14 – Today’s the day Autumn’s new cookbook gets released! If you love 21 Day Fix or 21 Day Fix Extreme, you know how satisfying it is to stay on track with healthy eating. The new Fixate cookbook introduces 101 new recipes to help keep that momentum.

Get your pots, pans, and kitchen essentials ready, because we’re debuting Autumn Calabrese’s 21 Day Fix-based cookbook, FIXATE, this summer! This all-new cookbook takes Autumn’s simple color-coded container portion control system and applies it to 101 of her favorite family recipes. Each FIXATE recipe lists color-coded container equivalents and nutrition facts. Plus, FIXATE includes Paleo, gluten-free, vegan, and vegetarian recipes along with Autumn’s personal tips for preparing meals quickly, and stocking your kitchen with absolute must-haves.

21 Day Fix Extreme – Dirty 30 Extreme

21 Day Fix Extreme Dirty 30 Extreme – WHEW! This one works everything! I love how it’s cardio, lower body, upper body & core. Not only that, the exercises challenge your balance and my favorites work my postural muscles. I work at a computer, so this is always something I need to work on.

Autumn begins by reminding us “Don’t stop when you’re tired, stop when you’re done.” So, I keep reminding myself of this during the especially tough exercises!

3 rounds, 2 exercises in each round, then repeat – each exercise is a minute with a ten second break

Round 1

Curtsy lunge with a half-moon – The half moon part is holding light weights (I only use 3 lbs) and arcing them up and over your head (palms facing forward) This is one of my favorites, not because it’s easy because it’s not — it’s HARD — but because it is great for upper back and rear delt work. It really hones in on those postural muscles.

Squat with shoulder press. I used 5 lbs. Straightforward exercise so really allows you to focus on your glutes.

Repeat

 

Round 2

Pushup with renegade row – pushup using weights and then you row the weights. I didn’t use any weights and it’s STILL a challenge! Kudos to whoever can use weights here.

Side lunge w/ sword pull – – I use 3 lbs. I feel like I’ll be able to increase my weights on this exercise by the end of the 21 days. The lunge works the glute and the pull works the shoulder and upper back.

Repeat

 

Round 3

Single leg squat with upright row – The neat thing about this exercise (and the next one ) is that they really work your balance. Standing on one leg for the squat is a good challenge.

Lunge forward and row followed by pressing of front leg, balancing & raising your knee and doing a hammer curl

Repeat

BONUS

Plank crunch… WHAT?!?! This is really works your core! You’re supposed to do all the reps on one side and then move to the next side. I wasn’t paying attention and I alternated – which is probably the only way I made it through anyway! Honestly, I took a few breaks. Something I have the opportunity to work on. And thankfully, I have the good health to do so!

Cooldown

 

Why do I like Dirty 30 Extreme so much? It hits all your muscles and gets your heartrate up in a quick 30 minute workout. For days that I have more time, this would pair nicely with Upper Fix extreme and I can see this being a great go-to weekend workout.

21 Day Fix Extreme – Plyo Fix Extreme

Autumn opens this workout with the quote “Now’s your chance to change your life.” I almost skipped my workout today because it was a long day at work, I had to cook dinner, etc. I was looking for an excuse. But then I remembered the goals that I’m working on in one of my challenge groups. It’s only 30 minutes and I didn’t want to let myself down because it really is the choices that we make every day that add up over time. So, I completed the workout! And it was hard but it was fun and afterwards, I was glad that I had done it!

This workout consists of 5 rounds with two exercises in each round. It’s all leg power and really gets your heart rate up there. There’s some sneaky ab work in there too:)

Warmup

Round 1

  1. Weighted squat jump – I used 8 lbs
  2. Split squat jump – I used 5 lbs.
  3. Repeat

 

Round 2

  1. Single leg squat jump – I used 5 lbs. You complete all your squat jumps on the right side and then move to the left side. These are TOUGH!
  2. Sumo squat jump – narrow to wide plié with a single weight
  3. Repeat

 

Round 3

  1. Burpees with tuck jump – another toughie! I made it through them all – slower than the group, I admit – but I got ’em done!
  2. Square jump – Jump in a square Forward-Right-Back-Left. On the second round, change direction and go Forward-Left-Back-Right
  3. Repeat

 

Round 4

  1. Weighted skaters – I usually love these, I just wasn’t feeling very coordinated tonight.
  2. Calf jumps – tonight these were my favorite, just felt like I needed a little extra calf work
  3. Repeat

 

Round 5

  1. Squat thrusts – Plank position and jump center, then back, right, then back, left, then back – lots of core work!
  2. Sumo squat with lateral hop and bicep curl – I always need to remind myself to go lower in the squat so it’s a good thing Autumn shows proper form before starting this one!
  3. Repeat

Bonus round – I admit, I modified this one. It’s a Crossover to parallel squat jump. I did everything but the jump part. I love the modifier gal in these workouts. She does a great job of showing humor (!) and tough, but do-able modifications.

Overall – Plyo Fix Extreme is one of my favorites in this series. I like how explosive the moves are – I always feel like my legs are in better shape after doing this one. And I feel ready for anything!

 

 

21 Day Fix Extreme Tips

I have week 1 down in the books so I have done each workout! Here are my tips to get the most out of each and every workout:

Fuel your body right – These workouts are good-intense. Light weights are incorporated in almost every workout. Proper nutrition will ensure you have energy to sustain the best form and therefore, the best results. Remember – Summer bodies are created in the winter!