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
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.
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.
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!!
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.
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.
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
My New Year Resolution, is to try and be consistent. Mainly on eating.
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.
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
My New Years resolution is to become a foster mom and change lives.