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Extreme Transformation Sneak Peek Workout

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Today is the day we’ve been waiting for! Although Christmas is only three days away, today is even, dare I say, more exciting than the holiday for Chris and me…it’s the official release of Extreme Transformation! So much blood, sweat, and tears (literally!) have gone into this mini-masterpiece, and I am so thrilled and grateful I get to share it with all of you.

Since it’s the Christmas season and we’re in the spirit of service and giving AND I’m just overly excited to give you an inside look at the book, I’m sharing a sneak peek into one of the workouts we designed for Extreme Transformation. Seriously, this is straight out of the book?every move, every instruction?exactly as you’ll see it in print. What more could you ask for?! Check out our Day 1 Metabolic Mission (strength training) and Accelerator (cardio) below, and get up and get movin’!

Day 1: Metabolic Mission: Go the Distance (Stepladder)

The 3 movements for this Metabolic Mission are Kickbacks, Push Ups, and Back Lunges. Set a clock for 12 minutes, start at 3 reps for each movement, and increase 3 reps every circuit (for example, 3, 6,9, 12, 15, 18…). How many circuits can you do in 12 minutes? If you need to stop and rest for a few seconds, that’s totally okay! Just get moving again as soon as you can. See below for the how-to for each movement.



To perform a kickback:

  1. Begin standing with feet together, hands by your side.
  2. Squat down and place your hands on the ground just outside your feet.
  3. Jump your feet back to push up position.
  4. Jump forward with feet landing inside your hands.
  5. Stand straight up.

Standard:?At the bottom of the Kickback, your hips must be fully extended with just your hands and feet touching the floor.? At the top of the movement, your hips and knees must be fully extended? standing upright.

Push Ups


To perform a push up:

  1. Begin in the plank position, hands underneath the shoulders, elbows extended and abs tight.
  2. Bend at your elbows, lowering your body to the ground but staying rigid from your feet to your shoulders.
  3. Immediately press upward, extending the elbows, keeping the abs tight and your body rigid.

Standard:?At the bottom of the push up, the chest and thighs must touch the ground.? At the top of the push up, the elbows must be fully extended. For some modifications, go here.

Back Lunges?


To perform a back lunge:

  1. Begin in a standing position.
  2. Take an aggressive? step backward with the right foot, gently “kissing” your back knee to the ground.
  3. Keeping the front left knee over the toe, drive through the forward heel to a standing position.
  4. Alternate legs and repeat.

Standard: At the bottom of the lunge, the back knee must gently “kiss” the ground for the rep to count and the point of contact must be behind the center line of the body.? At the top of the movement, you must be standing upright with hips and knees extended. For some modifications, go here.

Get ready…3…2…1…GO!

Accelerator: 5 Minutes (minimum)

Select any activity of your choosing and keep your heart rate above 120 beats per minute (bpm) for the entire time. Prescribed optional interval for maximum results: Mighty Minutes (1:00 low intensity/1:00 high intensity).

Love the workout? You can buy Extreme Transformation for dozens of more workouts, healthy recipes, and tips from Chris and me, here!



Related reading:

All About Exercise
Carb Cycling 101
The Extreme Cycle
How to Begin Your Transformation Journey Step by Step

110 Responses

  1. Hello, I cannot use my upper body to do pushups or any kind of upper body that requires weightbearing due to lots of musculoskeletal issues, injuries, chronic pain, per my doctor and PT. What other exercises can be done instead of the pushups shown here and the kickbacks? I can do the lunges. Thank you!

    1. Hi Kimberly: I’m so sorry to hear you’re having these issues. πŸ™ I’d chat with your doctor and PT about what exercises you should do instead and then follow their recommendations. They’re the best ones to help you figure this out since they understand your health history and can work with you personally. We wish you all the best! πŸ™‚

  2. Can you skip the last meal if you are not hungry? Once in a while, I sleep in and I eat breakfast later than usual which leads to my final meal being late in the evening. If I’m not hungry, can I skip the last meal and just go to sleep?

    1. Hi Corynne: It’s best not to skip meals because your body needs those macros/calories from that 5th meal. However, if you can get in all your calories/macros in 4 meals, that can work also. Here’s a post that might help: πŸ™‚

    1. Hi Stephanie: Welcome to carb cycling! I’m so sorry, but we don’t have the sheets available for download.

  3. I dont want to be an ASKHOLE but I’m ready to change. Please Chris and Heidi help I know you do so much amazing stuff for awesome people, and I think you would really want to help me if you heard my story and understood why now is the time for me. I know you cant help every one but I think I would get great encouragement by having a signed copy of your book Extreme transformation. Chris’s show extreme weight loss has really inspired me. Please give me the push I know I will need. Im going to do this on my own and when times get tough I know that book and those words you will wright on the inside will help push me as if I was on the show my self. Im ready for a life change for me and my family. Please I promise to make you proud.

    1. Hi Amber: Chris and Heidi truly wish they could personally help everyone, that’s why they’ve made all their transformation tools available for all of us to use to achieve our goals! You can learn about their carb cycling program – the same program they use on the show – in this post: Choose a cycle, and go! You can do this!

  4. Have question for heidi
    I’m dealing with fibromaygia and chronic pain and waiting to be treated for form a muscle dystrophy which I might have also. Have any suggestions that would help me with gaining muscle and also I’m trying gain weight too because of my muscles weakness but mostly needing ideas how to help build muscle with the pain and weakness I’m going through

  5. Good Morning Powell Team,
    I am just barely starting this journey and my staring promise is 5 minutes of walking/marching in place with arms swinging or 5 minutes at 2% incline. I just had knee surgery a couple of weeks ago so I am not sure I can start anything to strenuous on my knees ( Dr also found I have pretty bad arthritis in my knees and hips.) What would be the best workouts I can do to start until I get stronger and can do more. I am so determined to do this, I have been in denial for years now, my husband is starting to get on me alot more to lose weight and even though I know he is right and his concern for my health is heartfelt, I still hurt when he brings this up. He is fighting stage 4 colorectal metastatic to his lungs so life is very stressful. I will be his only caregiver when he gets to that point he can’t do for himself, so I need to get myself in better shape to handle that ( an frankly to live long enough to be his caregiver) I can’t buy anything, your books etc… as I am not working and what he earns just barely gets us by I am going to have to do this with just your website. Thank you for your help and advice. Jeanine

    1. Hi Jeanine: With your knee issue, it would be best to discuss any exercises with your healthcare team first and then follow their recommendations. They are the best ones to help you with this since they understand your exact issue and can work with you personally. And that’s an awesome promise! You can do this!

  6. I want to follow your extreme cycle as much as I can. I can’t do back lunges. My knee hurt when I do them. Is there an exercise that is similar that I can do instead?

  7. Hello!! I’m on day 3 of the Extreme Transformation. My question is the metabolic missions. I’m soooooo sore!!! I literally can barely walk…I have been drinking a gallon of water a day, smoking in Epsom salt and using a muscle rub. A friend of mine showed me how to do a modified burpee until my muscles are strengthened…my question is : am I doing too much too soon? Can I cut the number of reps in half? I have been doing cardio five times a week on the elliptical…also I am a floor nurse that works 12hr shifts…I’m out of shape, but not like I sit on a couch all day either…just need some guidance lol!

    1. Hi Bridgett: It sounds like you’re doing awesome! Soreness is very common when you’re doing new exercises, so keep doing your Metabolic Missions and the soreness should get better. If you absolutely need to, you can cut back a little bit, but please try to not do so. And you can stop for a few seconds during your MMs if you need to also. You can do this!

  8. Hi Heidi and Chris,
    Thank you for all the support you’re giving to those in need. I’m always up for a challenge and my biggest challenge now its to lose weight and it HARD for me i don’t like what i became and i’m scared to end up alone. i’m a great fan of extreme weight loss and those stories are so powerful. Thank you

  9. Hi, Heidi!
    I’m 6 weeks post-partum after having my 3 baby. Everything feels so relaxed, and not toned at all, including (as you can imagine!) my abdominal area. I’ve had some tailbone injury while delivering the baby, and i’m still slightly sore. What type of exercise would you recommend to get back to my normal self, and lose those extra 15 lbs? I should mention, that I’m also breastfeeding.
    Thank you!

    1. Hi Vera: You’ll want to get your healthcare team’s okay before starting to work out again, and with your injury, it might be a good idea to also ask about any restrictions while you’re healing and then follow their recommendations. Once you can begin working out, start out slowly, and increase your intensity/time/weight slowly. As far as where to start, it also depends on how active you were during your pregnancy and pre-pregnancy. Here’s a workout that you might try with their approval: And here’s Heidi’s breastfeeding nutrition program, which might help too: And don’t forget that simply walking can be an awesome way to burn some calories and help your body get back into working out. We wish you the best, and congratulations!

  10. Hi Heidi and Chris! I bought your new book and am very excited to get started. My goal is to lose 40lbs!!! I have been on a VERY low carb diet for the last 2 months and lost 18lbs but I realize now this is not a healthy option. I’m nervous though about eating more carbs and calories! I have a question about the exercise…I am currently going to the gym for classes and there is a new 8 week program starting January 11 that I think I will really love. It’s a smaller group focusing on lifting, Monday and Wednesday nights for 1 hour. My question is what else should I do on those days? Metabolic missions, accelerators or both?
    Thanks and happy new year πŸ™‚

    1. Hi Jenn: Welcome to carb cycling! On the days you do your lifting class, that will count for your Metabolic Missions, and since you’ll also be burning calories for an hour, it could also count for your Accelerators too. You can always add in more Accelerator-type activities also if you’d like to.

  11. I pre-ordered the Extreme Transformation and from the moment it arrived I have been unable to stop reading it. Thank you Heidi and Chris for writing such a great book. I’ll begin my transformation on my 44th birthday and thanks to you both and Extreme Transformation I finally feel I have the tools and knowledge to get there and stay there. Thank You!

  12. My New Year’s Resolution is to get healthier in 2016. I can always lose some bad habits and gain some new ones.

  13. Hi Heidi & Chris,

    I just love your new book, can’t seem to put it down. ?

    I was wondering if you plan on posting printable PDF files for grocery lists, food lists, trackers, acceptable food lists etc, just as you did in the past with Choose to Lose???? (which I also have & love).

    I have 40 lbs that I will get rid of in 2016 thanks to your book (I believe in the process) πŸ™‚


  14. My New Years resolution is to continue to work on making my body healthy and fit. Also to spend less time on social media and more quality time with my 7 kiddos!

  15. I just love you guys! My New Years resolution is to become stronger (physical and emotional) and happier with myself. I want to have more confidence.

  16. Hi, have to tell you I absolutly love your show and u guys! ????

    My New years resolution is to get more fit and eat healtier. In present I’m stuck on a weight that I don’t like at all!


  17. My new years resolution is to feel more comfortable in my own skin, tone up, choose the healthiest option and finally after 29 years of life sport a bikini next summer.

  18. Hi Heidi,

    I love the new book so far! Been working from the choose more lose more turbo program to lose about 20 lbs, lost 6 so far in 1 month and feel great! I was wondering if I should restart using this new program from your new book, or continue on with what I’m doing?
    Thanks so much, really appreciate what the two of you are doing!

    1. Hi Adrianna: Congrats on those 6 lbs gone – that’s awesome! You can use whichever cycle you’d like to, and you can change at any time. πŸ™‚

  19. I’m simply in love with your beautiful blended family. I’m a mother of FIVE beautifully blended boys ranging from 16-5. Needless to say, between work, mothering and wifing, I’ve lost a little more of the focus that I would’ve liked in regards to my own fitness and health. I’m an avid fitness enthusiast, however seem to have ‘lost my mojo’ in recent months. My New Years resolution is to set achievable goals for myself (and my 14 y/o son is joining in with me) for a more wholistic healthy lifestyle and set an example for my children to emulate, as well as to continue being a more happy joyful mother πŸ™‚

  20. My New Years resolution is to focus on me after suffering the loss of my father that I cared for for 7 years who suffered from dementia. I was able to lose using your other books but with all of the stress of last year I gained it back and then some. 2016 is the year of me.

  21. My new years resolution is to get my mind, body, and soul healthy and lose weight. Been trying for years and this year it’s going to happen!!!!

  22. Hi Heidi! My new years resolution is to continue my clean eating and my rigorous exercise routine, both started on July 5th, after sending my son on a plane to South Korea to do a year overseas for the army. I decided it’s time to truly take care if myself!

  23. My new years resolution is to be healthier than never before. I want to be stronger and leaner and enjoy living my life with my loved ones. πŸ™‚

  24. My New Years Resolution is to get back on track! I decided I needed to hit the gym after having my 6 kids. I had lost 25 lbs & was feeling great! Then found out I was expecting again. I packed it all back on. But I’m determined to loss it all again.

  25. My New Years resolution is to eat healthier and live a healthier life style. Work and activities always seems to get in the way but I want to really take that extra effort to make and eat more clean foods and hopefully feel a lot better throughout the day as well. Here’s to 2016 ??

  26. My new years resolution is to hit my 10000 steps per day and ultimately lose 50 lbs with the help of 3-5 days weekly of gym workouts. Otherwise, my goal is to also seriously declutter my home as we are moving cross country in early spring.

  27. My New Years resolution is to be stronger/leaner & healthier than ever before! I’ve always been insecure because of the way I was treated but I’m taking my life back & ready to grow in amazing ways from the inside out! Excited to see what is ahead! Have the best cheerleader by my side too!

  28. I want to be more conscious of what hangs in the balance of the seemingly small choices we make. I want to be healthier and lead my family by example?

  29. My new year resolution is to cut back on sweets and focus on better nutrition. To help take the extra step towards a better and healthier me!

  30. My new years resolution is to focus on getting my body back after having my 2nd baby in March and living a healthier lifestyle all around.?

  31. My new year’s resolution is to follow Heidi and Chris’ tips for getting my family active and having fun at the same time ?

  32. I typically do not make New Year’s resolutions; however, for the remainder of this year, all of next year & for the years to come I would like to learn how to reduce/eliminate undue stress in my life, live happier healthier days & pay it forward!! Ultimate goal would be to become a personal trainer??? Did I REALLY just say that!! ?? Yep…I put it out there! Best of luck to everyone in their endeavors for the upcoming New Year.

    1. Hi Heidi,

      I bought your new book for my husband and I. I had shoulder surgery 2 months ago and still in physical therapy. My question, any suggestions / recommendation I can do in place of planks and push-ups? It will be at least 4-6 weeks before I’m able to do them.

      Thank you!

    2. Hi Nina: So sorry to hear about your shoulder. πŸ™ I’d chat with your healthcare team/physical therapist about any exercises involving the upper body and then follow their recommendations. Since so many muscles in our bodies are connected in one way or another, you’ll want to be very careful with any chest exercises. And while 4-6 weeks seems like a very long time, it will be over before you know it. The most important thing is for that shoulder to heal correctly so you can get back to doing all the activities you want to ASAP. I hope you recover quickly!

  33. My goal is to tone and tighten. I’ve lost 40 lbs using the carb cycling method after my third baby. Now it’s time to hit the weights more and look awesome! Also I need to read my scriptures everyday too. Balance lol:)
    Ps. I found the perfect song to go along with perfectly imperfect
    – masterpiece by Jessie j

  34. My New Years resolution is to get healthy and eat better with the help from you guys and Advocare products maybe I will loose at least 30-40 lbs

  35. My New Years resolution is to stay on track with my workouts. I kept falling off track because college was a workload. I also hope to get a job, I want to be able to financially stastain myself.

  36. My nyr has already begun because why wait for tomorrow when u can kick it today! Still recovering from hellp syndrome almost two years ago while having my surprise 4th son , but just trying to keep moving and make good food choices it’s hard too go from years of dieting to a life change.

  37. My New Years resolution is to lose that last 15 pounds!! I also plan to finally APPLY to grad school instead of just thinking about it! Here’s to 2016!! (Congrats on the new book Heidi and Chris! I can’t wait to read it!)

  38. New Years resolution is to stop letting the Parkinson’s define me and keep me apathetic. Vowing to get fit this year and show myself and others that it’s possible even with medical conditions. To show my daughters the value of sticking with something even of the odds may be against you.

  39. My New Years resolution has already began. I’m a mom of 2 sons, a 2 year old & a 6 month old. I’ve already taken steps to catapult to a healthier me. My why is that I want to dance at my children’s & grandchildren’s wedding. ???

  40. My new year’s resolution is to get back on track. I read Chris’s last book and followed the carb cycling for a while. Lately it’s been hard because of the the holidays. I want to read this book and get eating clean and healthy. I exercise almost everyday, but can definitely use your help keeping moving. I also want my family and I to be really healthy in 2016. Thanks for being such a good motivator.

  41. You guys inspire me!!! I want this year to be the year that I figure out how to drop 30+ pounds. I fight so hard to loose every ounce and it is a challenge!!! Very discouraged!! My friend & I both bought the book today. We’re going to tackle this together!! Wish there was a way to have a conversation with you guys.

  42. My New Year’s Resolution is to work with my sister on starting this program. I know she truly wants to lose weight so it would be nice to help each other. I would also like to relax a little more and stress less.

  43. I follow Heidi and Chris all the time!!! I send Facebook messages about certain exercises and they always reply. I think a book would be much easier!!

  44. My new year’s resolution is to read your new book and get back on track. I read Chris’s last book and it changed my life. I lost 30 pounds carb cycling, and want to continue to lose. This is just not about losing weight, but also about the health or me and my family. I exercise almost everyday, but can use more ideas on what I should be doing. Thanks for all the motivation.

  45. My new years goal is to have 6 pack abs this year. Not to far from getting them just need to work on my food a little bit more. And also to get that great looking butt.

  46. My New Years resolution is to continue to get fit. I’ve lost over fifty pounds so far but can’t seem to lose anymore. I want to be a good roll model for my son. I also want to spend more time with my family doing outside activities. I also want to complete all the projects I have around the house for my wife. God Bless You

  47. My new year’s resolution is to read your new book and get back on track. I lost 30 pounds with carb cycling and want to lose more. But it is not just about losing the weight, it is about being healthy and getting my family healthy. I exercise almost everyday, but need to step it up. This is were I hope you and Chris come in the picture. I would love more ideas on what exercises I should be doing. Thanks for being such a motivation to so many people.

  48. New Years Resolution would be to continue on the path of fighting for my life back. It’s not just about the pounds I need to lose, but about gaining my self esteem and self worth back. Here’s to feeling good about myself and knowing I earned it without taking an easy way out!!!!! XOXOXOXOXO

  49. My New Years Resolution is to learn to be happy with who I am, while trying to become the woman I know I can be!!

  50. My new years resolution is to get back my motivation and get back on track with your new book. Lost 90 lbs in 2 year. Have 115 lbs left to loss to reach my goal weight of 115 lbs.

  51. My New Year’s resolution is to start living a healthier lifestyle. Also along with this loss 100lbs, maybe not in a year but starting on it πŸ™‚

  52. I recently moved to Hawaii, from all my friends and family!!8 feel a little sad and lonely and the first instinct I have is to turn to food! I have put on some weight, but more importantly just don’t feel good! My husband and daughter are type 1 diabetics, when we moved her 3!weeks ago the school was not set up to care for her! So I went to 3rd grade with her for a few weeks! So my running and working out all get put off! So I could be at the school taking care of her! I need to develope a healthier relationship with food and I am getting back on track and being healthier for me and my family in 2016!

  53. My new years resolution is to say yes to more things. Too many times i have put my life on hold waiting for these moments of reaching goals. Cant let life keep passing me by!!

  54. My new years resolution is to get back my motivation and get back on track with your new book. Lost 90 lbs in 2 year. Ive been stress eatting a lot with everything going on. But want to live a healthier lifestyle. Have 115 lbs left to loss to reach my goal weight of 115 lbs. Would like to reach goal this year.

    Merry Christmas & Happy New Year!!


  55. My New Years Resolution is to learn to live a healthy lifestyle. My brother is getting married in July and I’m getting married Next July and would love to start my Wright Liss and healthy lifestyle journey now!

  56. My New Years Resolution is to keep true to myself and make eating right a priority everyday and strengthen my will power.

  57. My New Year’s Resolution is to get back into shape the way I was when I ran my first marathon in 2013.

    Mentally strengthen myself with positive things and learn to be comfortable in my skin.

  58. My news resolution is to be better than I was this year and make better health choices for myself, 4 year old son and family.

  59. My New Years resolution is to become more active and take time to focus on living an overall healthier lifestyle for both my husband and myself.

  60. I have a problem with self sabotaging myself when I get close to my goal weight/size… So my new year resolution is to make it to my goal weight and develop a workout schedule with my fianc? so we can be healthy together.

  61. Instagram itsagagaslife
    My New Years resolution is to have no regrets! Work/workout hard and play harder!! Enjoy my grandkids

  62. My new year’s resolution is to give it my all with everything in my life. I want to become stronger and lean and build more muscles ? i want to nourish my health not only physically but mentally, emotionally, and spiritually. So here we go New Years, I’m coming for you

  63. My resolution has already began. As a mom of 2 boys age 2 years old & 6 months. I’ve taken the steps to catapult me into a healthier life. My why is to dance at their weddings & also my grandchildren’s wedding :-).
    In the meantime I’m getting in 10k steps per day in between naps & work!

  64. My resolution is to take my winning from 2015 (a copy of Chris and Heidi’s book) and out it to use.

    In 2016, I will take steps to get in better health and to push myself not allowing myself to give up. I’m in control and will be the person Inwant to be.

    Thank you Chris and Heidi.

  65. My New Years resolution is to not make any New Years resolutions! Just to take day by day and if I fall off the (fitness/food) wagon, to jump right back on! Each day is a new day…I will never give up trying to be my best.

  66. My goal for 2016 is to complete my first 1/2 marathon after suffering from a stroke and being wheelchair bound 10 years ago.

  67. My New Years resolution is to be more “body positive”. Focusing on improving my relationship with my body.
    Merry Christmas and Happy New Year!


  68. My new years resolution:
    To be grateful for all I have. This is an attempt to conquer my food addiction. The one thing in my life that I give to God then take it right back from him. If I’m more grateful for the food I have, maybe, I will see it as medicine and fuel. Here’s to conquering the battles ahead! (I love you Heidi! Lol)

  69. My New Years resolution is to clean up my eating habits and really get in the best shape of my life. I want more energy to play with my daughter and my body to feel better all together. I want movement to be more a part of my life this year so that I enjoy life more. I want a transformation year for myself and my body! I need your book to help me do this and keep me motivated! Thank you for the help and inspiration! Love you guys, love following your Facebook and IG and your show!

  70. Don’t know if this is where I leave my new years resolution!, anyway Mine is to continue my transformation, I lost 30 pounds already, I need to loose 30 more pounds…To finish what I started, and no giving up, My trainer best friend moved in the summer time. between being sad and illness I had given up, with that I had gained some more instead of loosing, I know I need to to this for my self nobody else but me, and my health….Getting back my Health in 2016…I am looking forward to reading and following the new book I’m excited.

  71. Not sure if this is where I’m supposed to post for the draw. Very interested in reading your book. My resolution for 2016 is to keep up my fitness and healthy eating regime. Have lost 10 lbs already in my own but would love to switch it up a bit with some input from Heidi and Chris. I’m looking to tone my midsection and upper back.

  72. My new year’s resolution is to put myself, my health and my fitness journey first! It’s so hard to get through a workout BC my daughter doesn’t like staying in the play area. I’m gonna be strong an stick with it to get my workouts done!!

  73. My New Years resolution is to be a healthier and happier person. Within that process I hope to lose weight as I’ve struggled with my weight my whole life and really want to get it under control. ?

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