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 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

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 pliĆ© 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!