Sorry for the delay. I am just losing momentum for the live version of 21 Day Fix Extreme! I don't know why but it has a little bit of a dread factor for me. I think it's all the "intentional" let's try to make this harder stuff. It's not that it's extremely advanced, I'd say it's high intermediate/low advanced level (with a modifier to make it easier). I think I felt this way about the original 21 Day Fix Extreme set too. I only did it once through and liked the "add-on" workouts better so I did those more than the set. Your opinion may be totally different than mine when they're posted to BOD!
Plus you may beat me to the finish too.
Day 5 – Cardio Fix Extreme
Time: 31 minutes
Backgrounders: Noah, Noah's wife, Sam, Daniel, Donald, Tori, and Cat (who is modifier again)
Rounds: 4 (each round repeated)
Music: None
Weights Used: No weights
Format is first two moves are done for one minute and the third move is 30 seconds (HIIT).
Round 1:
Squat, hop, hop, to side and lift arms up (R, L)
High Plank Butt Kick
Sprint in Place
Repeat
Round 2:
“X” Jump
Power Knee Up (Left Rd 1 – Right Rd 2)
High Knees
Repeat
Round 3:
Half Skater (L, R) (30 seconds each side)
Fast Feet (Side Jump on Autumn’s call)
Jumping Jacks
Repeat
Round 4:
Clean jump/Split Squat (L, R) (30 seconds each side)
Shuffle to the Side/Burpee (no jump)
Double Tap Cross Country Skier
Repeat
Day 6 – Dirty 30 Extreme
Time: 32 minutes
Backgrounders: Noah, Noah's wife, Sam, Daniel, Donald, Tori, and Cat (who is modifier again)
Rounds: 3 (each round repeated) with right and left side being done each round if applicable
Music: None
Weights Used: 10 lbs, 7.5 lbs., 5 lbs.
Round 1:
Curtsy Lunge/Half Moon (one w/arms up & one w/arms down) (R, L) – 5 lbs.
Squat Press – 7.5 lbs.
Repeat
Round 2:
Push Up/Alternating Renegade Row – 10 lbs.
Side Lunge/Sword Pull (R, L) –7.5 lbs.
Repeat
Round 3:Tricep Kickback (on all fours/lift opposite leg) (L, R) – 5 lbs.
Front Lunge/Row/Hammer Curl (R, L) – 10 lbs.
Repeat
Bonus:
High Plank/Lift Arm out to the side (L, R) (30/30)
Day 7 - Yoga Fix Extreme
Time: 30 minutes
Didn’t do this one.
Day 8 - Lower Fix Extreme
Time: 31 minutes
Backgrounders: Noah, Noah's wife, Sam, Daniel, Donald, Tori, and Cat (who is modifier again)
Rounds: 3 (each round repeated) with right and left side being done each round if applicable
Music: None
Weights Used: 17.5 lbs, 15 lbs. plus a blue loop
The format for this one is 30 seconds with weights – drop weights, 30 seconds plyo.
Round 1:
Squat/Squat Jump – 17.5 lbs.
Front Lunge/Front Lunge Kick (R, L) – 17.5 lbs.
Repeat
Round 2:
Single Leg Squat/Single Leg Jump (R, L) – 17.5 lbs.
Side Lunge/Side Lunge Jump (R, L) – 17.5 lbs./15 lbs.
Repeat
Round 3:
Sumo Squat/Sumo Squat Jump – 20 lbs.
Curtsy Lunge/Curtsy Lunge Jump (R, L) – 15 lbs.
Repeat
Bonus:
On hands and knees, put blue loop around bottom of one foot and ankle of the other. Push back, pulse, release.
Day 9 – Cardio Fix Extreme
Time: 33 minutes
Backgrounders: Noah, Noah's wife, Sam, Daniel, Donald, Tori, and Cat (who is modifier again)
Rounds: 4 (each round repeated)
Music: None
Weights Used: 5 lb., 7.5 lb.
Format is first two moves are done for one minute and the third move is 30 seconds (HIIT). Light weights are used this week.
Round 1:
Squat, hop, hop, to side and lift arms up (R, L)
High Plank Butt Kick
Sprint in Place
Repeat
Round 2:“X” Jump
Power Knee Up (Left Rd 1 – Right Rd 2)
High Knees
Repeat
Round 3:
Half Skater (L, R) (30 seconds each side)
Fast Feet (Side Jump on Autumn’s call)
Jumping Jacks
Repeat
Round 4:
Clean jump/Split Squat (L, R) (30 seconds each side)
Shuffle to the Side/Burpee (no jump)
Double Tap Cross Country Skier
Repeat
Day 10 – Upper Fix Extreme
Time: 35 minutes
Backgrounders: Noah, Noah's wife, Sam, Daniel, Donald, Tori, and Cat (who is modifier again)
Rounds: 3 (each round repeated)
Music: None
Weights Used: 12.5 lbs., 10 lbs., 7.5 lbs., 5 lbs. – plus a red resistance tube
Round 1:
Push Ups/Pushups Hold
Lunge w/Double Arm Row with palms facing forward – 12.5 lbs./7.5 lbs.
Chest Flyes w/Glute Bridge – 12.5 lbs., 10 lbs.
Band Lat Pulls/Band Lat Pull Hold – Using a red resistance tube (Left only/Right only)
Repeat
Round 2:
Shoulder Press – 10 lbs./7.5 lbs.
Seated Ab Twist with a Dumbbell – (1) 12.5 lbs.
Band Pull (out to side)/Band Pull Hold – Using a red resistance tube (Left only/Right only)
Dolphin (plank into down dog, bringing one leg forward)
Repeat
Round 3:
Bicep Curls with palms up/Top half only (last 30 sec) – 10 lbs./7.5 lbs.
Skull Crushers w/Single Leg Bridge – 10 lbs./7.5 lbs.
Alternating Hammer Curls in Camel Position – 10 lbs./7.5 lbs.
Tricep Kickbacks – 7.5 lbs./5 lbs.
Repeat