Extreme Transformation Sneak Peek Workout

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. 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.

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

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


  4. 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)

  5. 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!

  6. 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.

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