Hello! Today is Saturday. I am in Week 1 of the 21 Day Fix Extreme and today's scheduled workout is Dirty 30 Extreme. Dirty 30 was my favorite in the original 21 Day Fix, so I was curious to see what today's workout would include?? Guess what? I liked it even more than the original! Whew! What a great workout. This is 30 minutes of strength training and guess what?? I still burned 374 calories! And my WHOLE body is feeling it. Tomorrow is my final day of Week 1 and Yoga is on the calendar. That will be lovely! Over the next day or two, I will blog a recap of the entire week of workouts. Nutrition is a big part of this program and here is an idea on what to expect with a meal plan and grocery list.
Guess what? Since Dirty 30 is my favorite and today is Saturday, I decided to do an in-depth exclusive report on this one! My husband is home today and I didn't need to do my workout at 6 AM. I asked him to get some photos and I also went back through and jotted down some notes on this routine.
Autumn opens with the thought, "Don't stop when you're tired - stop when you're done." This workout involves three rounds with just two exercises each round. Each move lasts for a minute with a 10 second rest in between. You do each round twice, then on to the next one. Plus there is a bonus round, of course! Autumn seems to LOVE adding on some crazy thing right at the end. This is a 30 minute workout. Four of the six moves involve spending a minute on each side of your body. You need a heavy set of weights and a lighter set of weights. Throughout this week, I have been using 8's and 12's.
Round 1 (see photo collage at top of blog entry!)
* I used my "lighter" weights for this one and they are a set of 8's.
- Half Moon Curtsy Lunge (1 min. each side)
- Squat with Shoulder Press
Round 2 (see photo collage at top of blog entry!)
- Push-Up Renegade Row ~ I modified by dropping from toes to knees half-way into this one! * I used my "heavy" set of weights and this is a set of 12's
Round 3
* I used my "heavier"12 lb. weights for this entire round.
- Single Leg Squat Row ~ I had to tap my toe here and there for balance! Looking forward to improving in this area! (1 min. each side)
- Lunge Row Hammer Curl (1 min. each side)
Bonus Round
Of course! When you have 3 minutes and 20 seconds remaining, why begin a cool down?? This bonus round is just 1 minute in length and you do not repeat it, thankfully! I was in agony by the end as it was! You are doing a Plank Crunch for 30 seconds on each size. You use your lighter set of weights.
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