21 Day Fix Extreme is a Beachbody workout program that features Autumn Calabrese. The focus is a combination of workout and nutrition utilizing containers for portion sizing. In short, workouts are important, but to maximize results, dial in your nutrition 100% for 21 days.
About the Trainer
Autumn's style and approach reminds me of a combination between Jillian Michaels and Chalene Johnson. In other words...the perfect combination. Motivating and tough but encouraging without being too annoying.
Structure of the Program and Equipment
The program is structured over 21 days (as the name implies), with workouts every day - no rest days. All programs are around 30 minutes long, with an optional (but recommended) 10 minute abdominal workout twice per week. Monday, Friday and Saturday are primarily cardio days. Tuesday, Wednesday and Thursday are toning and building days. Sunday is a recovery day. Required equipment is light/medium/heavy weights, resistance bands and a yoga mat.
Monday: Plyo Fix Extreme
As the name implies, this is a plyometric workout. What does this mean? Grab a towel and prepare to jump and sweat. There are some rest periods built in to help you recover and ensure you are able to put forth as much effort as possible. Contrary to other plyometric workouts, such as Insanity, the pace is a bit slower, allowing you to fully focus on form.
Tuesday: Upper Fix Extreme
Grab those weights and resistance bands and prepare to shape your upper body. Everything from push ups, curls, triceps dips...you see where I'm going with this.
Wednesday: Pilates Fit Extreme
This workout is a great way to recover yet build your body. You will need a yoga mat and resistance bands for this workout. The bands will be used throughout most of the workout. If you've done pilates without the bands, this will be a fun twist.
Thursday: Lower Fix Extreme
Leg Day! Autumn loves leg day and she wastes no time getting them to burn. Here, you'll need weights as well as the resistance bands. This is one of the toughest workouts in my opinion as I catch myself checking the clock about 10 minutes into it. Yes, it is that painful. Be sure to focus on your form here, to avoid and knee or ankle pain.
Friday: Cardio Fix Extreme
Getting that heart rate going quickly and keeping it up throughout the entire workout. This is similar to the plyo workout form Monday in terms of mindset, though the approach is slightly different. Less jumping, more football sprints, heel kicks, jumping jacks (with weights...wtf?!) and other methods of getting your heart rate up.
Saturday: Dirty 30 Extreme
Very similar to Cardio Fix.
Sunday: Yoga Fix Extreme
Do not skip this! This workout is still quite challenging, but your body needs this. Effectively, this workout is broken into two sections: the first half focusing on stretching with posses such as warrior one and two; the second half focusing on balancing. There is a modifier for those that are more novice as well as for those more advanced.
Summary: The Nitty Gritty
This program is one of the best - hands down. I've also seen some of the most amazing results stemming from the balanced and cohesive approach and structure. I gained more definition in my legs and arms. My obliques and abs were also nicely sore - a good sign that they were working. Going forward, I plan on using this program as a baseline program, basically, my go to program. Hopefully, they will come out with a more "intense" version of this program that is longer than the current 30 minutes. Please feel free to reach out with any questions.
Rating: A+
About the Trainer
Autumn's style and approach reminds me of a combination between Jillian Michaels and Chalene Johnson. In other words...the perfect combination. Motivating and tough but encouraging without being too annoying.
Structure of the Program and Equipment
The program is structured over 21 days (as the name implies), with workouts every day - no rest days. All programs are around 30 minutes long, with an optional (but recommended) 10 minute abdominal workout twice per week. Monday, Friday and Saturday are primarily cardio days. Tuesday, Wednesday and Thursday are toning and building days. Sunday is a recovery day. Required equipment is light/medium/heavy weights, resistance bands and a yoga mat.
Monday: Plyo Fix Extreme
As the name implies, this is a plyometric workout. What does this mean? Grab a towel and prepare to jump and sweat. There are some rest periods built in to help you recover and ensure you are able to put forth as much effort as possible. Contrary to other plyometric workouts, such as Insanity, the pace is a bit slower, allowing you to fully focus on form.
Tuesday: Upper Fix Extreme
Grab those weights and resistance bands and prepare to shape your upper body. Everything from push ups, curls, triceps dips...you see where I'm going with this.
Wednesday: Pilates Fit Extreme
This workout is a great way to recover yet build your body. You will need a yoga mat and resistance bands for this workout. The bands will be used throughout most of the workout. If you've done pilates without the bands, this will be a fun twist.
Thursday: Lower Fix Extreme
Leg Day! Autumn loves leg day and she wastes no time getting them to burn. Here, you'll need weights as well as the resistance bands. This is one of the toughest workouts in my opinion as I catch myself checking the clock about 10 minutes into it. Yes, it is that painful. Be sure to focus on your form here, to avoid and knee or ankle pain.
Friday: Cardio Fix Extreme
Getting that heart rate going quickly and keeping it up throughout the entire workout. This is similar to the plyo workout form Monday in terms of mindset, though the approach is slightly different. Less jumping, more football sprints, heel kicks, jumping jacks (with weights...wtf?!) and other methods of getting your heart rate up.
Saturday: Dirty 30 Extreme
Very similar to Cardio Fix.
Sunday: Yoga Fix Extreme
Do not skip this! This workout is still quite challenging, but your body needs this. Effectively, this workout is broken into two sections: the first half focusing on stretching with posses such as warrior one and two; the second half focusing on balancing. There is a modifier for those that are more novice as well as for those more advanced.
Summary: The Nitty Gritty
This program is one of the best - hands down. I've also seen some of the most amazing results stemming from the balanced and cohesive approach and structure. I gained more definition in my legs and arms. My obliques and abs were also nicely sore - a good sign that they were working. Going forward, I plan on using this program as a baseline program, basically, my go to program. Hopefully, they will come out with a more "intense" version of this program that is longer than the current 30 minutes. Please feel free to reach out with any questions.
Rating: A+
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