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
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
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!
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?
Hi Kim: You can replace lunges with squats if those will work.
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!
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!
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
Hi Martina: If you’re interested, you can get some great weight loss tips and tools in this post: https://heidipowell.net/9060. You can do this!
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!
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: https://heidipowell.net/5900. And here’s Heidi’s breastfeeding nutrition program, which might help too: https://heidipowell.net/2275. 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!
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 🙂
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.
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!
My New Year’s Resolution is to get healthier in 2016. I can always lose some bad habits and gain some new ones.
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) 🙂
Thanks,
Marisa
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!