Saturday, November 7, 2015

Review of 21 Day Fix Extreme Day 5: Cardio Fix Extreme

Day 5: Cardio Fix Extreme

I woke up with new sore muscles. It was pretty much the same moves the day before as I did on Plyo Fix Extreme, but Lower Fix Extreme still found new places to make me hurt. My abs were still sore from Pilates Fix Extreme too. I wasn't really looking forward to Cardio Fix Extreme and almost just stayed in bed, but I couldn't do that! 

This one had four rounds. There were two exercises in each round and a cardio interval. The exercises lasted a minute and the cardio round lasted 30 seconds. We used two sets of weights. There was about a 10 second rest between moves. 

Round 1: Low High Squat, High Plank Kicks, Running in Place

The first move was a Low High Squat. We had one of the light weights. We squatted down and brought the weight in front of us and to the right side. When we came up from the squat, we shuffled to the left and raised the weight up over our heads. We did this direction for the first half of the round and then went to the left with the weight and right with the shuffle for the second half of the round.

The High Plank Kicks were pretty hard for me. We stayed in a push up position and then we were supposed to kick our butts with our heels. They were kind of running in place like that, but I went much slower. Holding that position is hard enough for me, but to hold that position and move my feet fast like that just doesn't work well for me. 

Running in place is pretty self explanatory.

Round 2: Jack Press Jump, Rear Lunge with a Kick, High Knees

The Jack Press Jump was hard! We used light weights. We jumped up, spread our feet out wide and brought them back together before landing! While doing this, we did shoulder presses. This was torture. I had to skip several reps with the should presses. I didn't get my feet very far apart either. The modifier jumped out and then jumped back in. She touched down instead of staying in the air the whole time.

The Rear Lunges with a Kick weren't too bad. We went into a rear lunge and then came up and kicked with that same leg. These were much easier than the front lunges with a kick from Lower Fix Extreme. 

Pretty much everyone has heard of High Knees, but just in case someone hasn't......High Knees are pretty much like running in place, but instead of your feet going behind you, the go in front of you. You basically do knee lifts really fast while tapping your knees with your hands. My knees don't come up nearly as far as they should, but I'm okay with that.

Round 3: Narrow Squat to Sumo Squat with Curl, Fast Feet, Jumping Jacks

We used the heavy weights with the first move. We did a narrow squat and then stepped out to a sumo squat. As we did the sumo squat, we did a bicep curl. Then we stepped back to a narrow squat and stepped out to the opposite side for another sumo squat with a curl.

Oh the joys of Fast Feet. If you've never done it, you've probably seen it. It's in pretty much any move about football. So you kinda run in place but keep your feet low. They barely come up off the ground, but you move them crazy fast. Then when the leader of your group says the key word, you jump up and turn 90 degrees and then jump up and turn back forward. Our key word was jump. We started the jump going right and then we alternated. I've seen other people do it by saying which direction to jump to so it was about the cardio aspect as well as paying attention to the direction you were supposed to jump to. 

Jumping Jacks are really hard to do after doing fast feet! I was pretty happy that it was only 30 seconds, but it was a hard 30 seconds. My calves were killing me. I had to take breaks from the jumping and just step my foot out to the left and back and then the other foot to the right and back. I felt like such a pansy modifying down lower than the modifier in the workout, but it just hurt! I kept moving though.

Round 4: Clean Lunge Jumps, Shuffle Burpees, Twisted Skaters

Clean Lunge Jumps were a new one for me. You squat down and bring one weight down by your right knee. Then you pull it up and put your arm in a 90 degree angle with your hand up. While doing that, you come out of the squat and jump back into a lunge. I didn't do much jumping here. I just stepped back into the lunge. 

Shuffle Burpees were so much fun. NOT! We shuffled to the right and then dropped down into a burpee. Then we came up and jumped up. Then we shuffled to the left and did it all again.

Twisted Skaters are challenging, but they were in another workout. Skaters are hard without weights, but hey this was only 30 seconds! So you twist your upper body to the wall you just jumped towards and your have weights. When you land the hand near the wall you jumped to is up kinda like you did a row and the other hand is down low. So glad this fun move is in multiple workouts. There aren't enough moves out there that we had to repeat this fun one. 

The cool down was about 2 minutes and it was just normal stretching stuff.

My head wasn't completely in this workout. I was kinda looking forward to straight up cardio type stuff. I had already done a boat load of lunges and squats throughout the week. I'm not really sure what I thought would be in this workout, but pretty much leg day after leg day wasn't really what I was looking for. I got through it, but it wasn't all that fun for me.

Polar M400 Screen Shots

Here are the screen shots from the workout. Again with elevated heart rate. Hmmmmm. Still working on figuring that out. 

Want to learn more? Watch the video!

If you decide you want to try the program out, be sure to buy it from a coach so you get the free DVD that you can't get through other sources. If you don't have a coach, you can sign up with me. 


  1. Well, sounds like you did better than I did. I tried this for the first time today and despite frequently pausing the video between sets to die a little, and modifying some moves, I still thought I was gonna throw up/pass out during the cooldown at the end.

    When I measure heart rate, mine also easily shoots up to 180. I think (I hope) it's just normal individual variation.

  2. Do you know the 2 biggest reasons men and women stop exercising?

    1) Lack of time
    2) Lack of motivation

    Let's tackle "Lack of Time" today with 5 ways you can get your
    workouts done faster. After all, no one should spend more than 50
    minutes in the gym.

    Here are 5 ways to cut time from your workouts.

    a) Supersets

    I use "non-competing" superset. This means, choose two exercises
    for different muscle groups - and preferably completely opposite
    movements. For example, choose a push and a pull. That way, one
    muscle group rests while the other works...and you cut the rest
    time you need between sets.

    b) Choose a better warm-up strategy

    Don't waste 10 minutes walking on the treadmill. Instead, use a
    total body circuit of bodyweight exercises as a general warm-up, and
    then move directly into specific warm-up sets for your first two

    c) Pair dumbbell and bodyweight exercises together in your

    This saves you time at home (you don't need to change the dumbbell
    weight between exercises) and in the gym (you don't need to fight
    for 2 sets of dumbbells).

    d) Choose Intervals over slow cardio

    The latest research shows more weight loss when people use
    intervals, and intervals take half as long to do.

    e) Limit the use of isolation exercises

    Pick multi-muscle exercises, such as squats, pulls, pushes, and
    rows. If you have time, you can squeeze in some dropsets for arms
    and shoulders if you want. However, if you only have 3 sessions of
    45 minutes per week, isolation exercises must be the first to go.

    In addition, don't spend more than 10 minutes per week on direct ab
    training. It's not efficient and won't give you rock hard abs

    Get your very own copy of Turbulence Training & the Nutrition Guide here: ===> 5 Ways to Cut Your Workout Time <=====

    Workout less, live life more,

    Craig Ballantyne, CTT
    Certified Turbulence Trainer
    Creator of Turbulence Training

    PS - Don't know where to start?

    If you are a beginner, start by reading Dr. Mohr's nutrition
    guidelines...eating properly will be the biggest factor in your
    early success.

    Beginners should also start with the Introductory TT workouts to
    prepare their muscles for the upcoming intense training.

    For others, it's best to start with the Intermediate Level TT
    workouts. If those aren't enough of a challenge, you can move onto
    the Original TT workout and follow the 16-week advanced program
    right through.

    If at any time you need a break, try the TT Bodyweight 4-week plan.

    And then finish off with the TT Fusion Fat Loss program followed by
    the 30-day Maximum Fat Loss program to cap off a full 24 weeks of
    Advanced TT fat loss workouts.

    After that, choose between the TT for Women or TT for Muscle
    programs to help put the finishing touches on your physique. All of
    these are included as bonuses with Turbulence Training.

    Get started on the road to fat loss with your very own copy of
    Turbulence Training, ALL of the bonuses, & the Nutrition Guide here: ===> Fast fat loss workouts... <=====