This is me after the first workout of 21 DFX - Plyo Fix Extreme. On the down side, 30 seconds feels like forever while doing some of these moves. On the plus side, each move is only done for 30 seconds and there are short breaks between every move. The moves all involve jumping (plyo) and most also involve weights (extreme). I am happy to report, though, that I found it much more manageable the next two times I did the workout. It was legitimately the worst I’ve felt working out in a really long time. The first time I did it - the first day of the program, mind you - I felt like I was going to throw up. Mondays: Plyo Fix Extreme: This workout is straight-up insane. The workouts are almost all the same in terms of name and focus area as 21 DF, though Extreme subs Plyo Fix Extreme in for 21 DF’s Total Body Cardio. Workouts: Like 21 Day Fix (21 DF), this program is no joke: there is a required workout every day for three straight weeks. In the middle is a pretty typical Trader Joe’s weekend grocery haul. Below are a couple of healthy recipes I made - a pesto summer vegetable salad (left) and chicken picatta (right). I think that’s fine if you are trying to lean out for something specific, but it’s not realistic for most of us, so I didn’t put pressure on myself to follow either of the “extreme” plans. Autumn says that the eating plans are both 100% clean eating with no treats for 21 days. Countdown to Competition cuts fruit altogether and there’s only one carb allowed on those days. That’s not much, so I ate according to my 80 DO Plan B (loosely followed, to be honest). I am in the lowest eating bracket, so that means only two carbs and two fruits per day. The first one is very similar to the 21 DF plan. There are two options: Extreme Eating Plan and Countdown to Competition. Nutrition Plan: As I said above, I did not follow the nutrition plan. I much prefer the resistance loops from 80 DO. The resistance band is not my favorite: I find it somewhat difficult to change out the resistance levels on the handles, and it was challenging for me to figure out which level to use for each workout/move. It has three resistance levels (light, medium, heavy) that you can switch out as needed. On the Beachbody site, they sell a B-lines resistance band that the cast uses. I did the workouts in the order they’re listed on BoD the first week and then switched to the workout calendar.Įquipment: This program uses weights (light, medium, heavy) and a mat, like 21 Day Fix. The list is out of order on my BoD page, but if you look on the program’s workout calendar, you can see the proper order. In this post, I want to break down each of the seven workout routines unlike 80 DO, you simply repeat / play the same workout from BoD each Monday, each Tuesday, and so forth. I’m in no way trying to train for such a competition but figured it couldn’t hurt to do these workouts, and on the plus side, the routines are only 30 minutes long, so the workouts would feel super quick compared to the hour-long 80 DO booty and total body core days. This program, when used along with its equally extreme nutrition plan, is intended to prepare competitors for fitness contests. I felt so much stronger and more fit after 80 DO, I decided to tackle 21 Day Fix Extreme. After completing a couple rounds of 21 Day Fix and one round of 80 Day Obsession, I was looking for a new program to fill the time between the end of 80 DO and the general launch of LIIFT 4.
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