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
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.
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!
Nina
Hi Nina: So sorry to hear about your shoulder. 🙁 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!
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
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
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.
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.
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!)
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.
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. ???
My New Year’s resolution is to lose weight and get healthy!
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.