Course Overview
The program consists of seven 30-minute workouts that are repeated over the course of 21 days. It also includes a nutrition plan based on portion control, with an emphasis on clean eating. The workouts are structured in a way that challenges different muscle groups each day, incorporating resistance training, cardio, and core exercises.
Workout Structure
Each week, participants follow this workout schedule:
- Monday – Plyo Fix Extreme: A high-intensity plyometric workout designed to build explosive power and endurance.
- Tuesday – Upper Fix Extreme: Focuses on strength training for the upper body using dumbbells and resistance bands.
- Wednesday – Pilates Fix Extreme: A Pilates-based workout that incorporates resistance bands to target core strength and flexibility.
- Thursday – Lower Fix Extreme: A lower-body workout that builds strength in the legs and glutes through squats, lunges, and other resistance exercises.
- Friday – Cardio Fix Extreme: A fast-paced cardio session with minimal rest to maximize calorie burn.
- Saturday – Dirty 30 Extreme: A mix of strength and cardio moves designed to push endurance and muscle growth.
- Sunday – Yoga Fix Extreme: A recovery session focused on flexibility, balance, and relaxation.
Each workout is only 30 minutes long, making it ideal for people with a busy schedule. The intensity is high, and minimal rest is given between exercises, ensuring a challenging yet effective session.
Nutrition Plan
The 21 Day Fix Extreme nutrition guide is much stricter than the original 21 Day Fix. It eliminates treats like wine and chocolate, focusing solely on clean, whole foods. The plan uses the same portion control containers as the original program, with each container representing a different food group (protein, carbs, vegetables, etc.). This system helps participants maintain a balanced diet without calorie counting.
What Makes It Different from the Original 21 Day Fix?
- Higher Workout Intensity: The exercises are more advanced, with heavier weights and more challenging movements.
- Stricter Diet Plan: No room for cheat meals or indulgences, making it suitable for those who are serious about results.
- More Strength-Based Training: While the original focused more on general fitness, Extreme incorporates heavier resistance training for muscle definition.
- Short but effective workouts – Only 30 minutes per day, making it manageable for most people.
- Well-structured program – Targets different muscle groups, ensuring balanced training.
- Visible results in 21 days – If followed strictly, it delivers noticeable fat loss and muscle tone.
- No guesswork in nutrition – The portion control system simplifies meal planning.
Who Is This Program For?
- People with fitness experience looking to push their limits.
- Those preparing for a special event (e.g., wedding, photoshoot, competition).
- Individuals who enjoy structured workouts and meal planning.
Not ideal for complete beginners or those who struggle with intense workouts. If you are just starting out, the original 21 Day Fix might be a better choice.
Final Verdict
Autumn Calabrese’s 21 Day Fix Extreme is a well-designed, highly effective program for individuals looking to get shredded in just three weeks. It combines high-intensity workouts with a disciplined nutrition plan, making it great for fat loss and muscle definition. However, the strict diet and advanced workouts may not be suitable for everyone.
