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:
- Begin standing with feet together, hands by your side.
- Squat down and place your hands on the ground just outside your feet.
- Jump your feet back to push up position.
- Jump forward with feet landing inside your hands.
- 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:
- Begin in the plank position, hands underneath the shoulders, elbows extended and abs tight.
- Bend at your elbows, lowering your body to the ground but staying rigid from your feet to your shoulders.
- 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:
- Begin in a standing position.
- Take an aggressive? step backward with the right foot, gently “kissing” your back knee to the ground.
- Keeping the front left knee over the toe, drive through the forward heel to a standing position.
- 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!
Xoxo,
Heidi
Related reading:
All About Exercise
Carb Cycling 101
The Extreme Cycle
How to Begin Your Transformation Journey Step by Step
110 Responses
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!
Hi Kimberly: I’m so sorry to hear you’re having these issues. 🙁 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! 🙂
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?
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: https://heidipowell.net/10556. 🙂
Are the Extreme Transformation Tracker sheets anywhere? I bought the e-book…
Hi Stephanie: Welcome to carb cycling! I’m so sorry, but we don’t have the sheets available for download.
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.
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: https://heidipowell.net/9060. Choose a cycle, and go! You can do this!
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
Hi Melissa: Here’s a post about gaining healthy weight, and I hope it can help you achieve your goals: https://heidipowell.net/10540.