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Round #:
IRF/SKU:Job N
ame:
Brand Team:
Pages:Live:Trim
:Bleed:
Built at: Printed at:Date:
21EINS1101
4314: 21 Day Fix Extrem
e-Start Here
Guide
21 Day Extrem
e
2None
19.75” x 7.125”20” x 7.375”
100%N
one11-21-2014 2:23 P
M
Creative DirectorSenior Art DirectorArt Director/DesignerCopyw
riterProofreaderResearch &
Development
Quality Assurance Manager
Product Development
Business ApprovalSenior Package EngineerOpsLegal
Production Artist
David C
oleman
Tomm
y SteeleA
imee D
eMello
N/A
L. FeyN
/AN
/AH
eather Church
Lindsay William
sN
/AStephanie K
aseman
Kush D
Faviola FernandezB
ertie Barajas
❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏
❏❏
Approvals:Approved:
Must Review
:Fonts:U
nivers (67 Bold C
ondensed, 55 Rom
an, 65 Bold, 73 B
lack Extended, C
ondensed, 59 Ultra C
ondensed), DIN
(Bold),
Minion P
ro (Regular)
Images:
21X_PR
posing_6_CO
MP
_w14 copy.tif (C
MYK
; 446 ppi; 67.19%
), 21X_Start_Here_G
radation_New
_w1.tif (C
MYK
; 428 ppi; 70%
), 21DayFixExtrem
e_4C_K
O_M
.ai (51%)
Colors: C
yan, M
agenta, Yellow
, B
lack
Final Delivery Color Profile:
Gracol
Build Profile: Gracol
RV1
INITIA
LIN
ITIAL
BuyerSourcer
Apprvd ❏Apprvd ❏
Creative Serv Mgr
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
STARTHERE
There may have been a point in your fitness journey when all you thought about was getting through the next workout and surviving until the end of the program.
But not anymore. If you’re reading this, there’s a good chance that fitness has become a part of your life. You feel good and look great, all because of the healthy lifestyle choices you’ve made. So instead of dying to get a workout over with, you’re ready to tackle your next challenge.
21 Day Fix EXTREME is the step up you’ve been waiting for. For the next 21 days, you’ll take on new, intense, fun workouts that will push you beyond what you imagined possible. Not only are these workouts extreme, they’re also incredibly effective—and only 30 minutes long. Yes, you will have to push yourself, and yes, you might not be able to complete every workout perfectly the first time around. But follow the workouts, with the provided 21 Day Fix EXTREME Eating Plan, and watch your body begin to transform.
READY TO TAKE IT TO THE NEXT LEVEL? WELCOME TO 21 DAY FIX® EXTREME.
TRANSFORMATION TRACKER
CONSULT YOUR PHYSICIAN AND FOLLOW ALL SAFETY INSTRUCTIONS BEFORE BEGINNING THIS OR ANY EXERCISE PROGRAM AND NUTRITION PLAN.
© 2015 Beachbody, LLC. All rights reserved. Distributed by Beachbody, LLC, Santa Monica, CA 90404. Beachbody, LLC is the owner of the 21 Day Fix, Beachbody, and Team Beachbody trademarks, and all related designs, trademarks, copyrights, and other intellectual proper ty. If you are a member of the Team Beachbody community, contact your Coach for information and suppor t or log in at TeamBeachbody.com/21DayFixExtreme. For Beachbody and Team Beachbody Customer Service, go to Beachbody.com. 21EINS1101
RECORD “AFTER” STATS
TOTAL INCHES
WEIGHT
CHEST
R. ARM
L. ARM
WAIST
HIPS
R. THIGH
L. THIGH
CHEST
R. ARM
L. ARM
WAIST
HIPS
R. THIGH
L. THIGH
RECORD “BEFORE” STATS
TOTAL INCHES
WEIGHT
RECORD “AFTER” STATS
TOTAL INCHES
WEIGHT
RECORD “BEFORE” STATS
CHEST
R. ARM
L. ARM
WAIST
HIPS
R. THIGH
L. THIGH
CHEST
R. ARM
L. ARM
WAIST
HIPS
R. THIGH
L. THIGH
TOTAL INCHES
WEIGHT
YOU’RE READY TO ROCK…LET’S DO THIS!READ THE 21 DAY FIX EXTREME EATING PLAN AND FOLLOW THE CALENDARRead the guide, adhere to the eating plan, and use your color-coded containers. You’re only cheating yourself if you don’t give it your all. And for optimal results, use the calendar provided, following workouts as suggested.
USE THE TRANSFORMATION TRACKER AND SOCIAL MEDIATake your “before” and “after” photos, plus your measurements using the Transformation Tracker, and don’t forget social media (#21DFX) to share your transformation with the 21 Day Fix EXTREME community. Sharing your amazing progress with others over the next 21 days will be encouraging and inspiring.
GET SUPPORTSurrounding yourself with supportive people is fantastic, and Beachbody has an entire online community who are accessible to you 24 hours a day. You’ll find experts there to answer your questions, peer support, trainer chats, and newsletters full of invaluable fitness and nutrition tips to help you on your journey. Just go to TeamBeachbody.com to get started.
STAY CONSISTENTFor the next 21 days, stick to the program. Schedule your workouts and make them a priority. Find motivation in your life, and use it to push yourself. And never give up on what you have the potential to accomplish. You’ve got this!
1
2
3
4
T:19.75”
T:7.125”
Round #:
IRF/SKU:Job N
ame:
Brand Team:
Pages:Live:Trim
:Bleed:
Built at: Printed at:Date:
21EINS1101
4314: 21 Day Fix Extrem
e-Start Here
Guide
21 Day Extrem
e
2None
19.75” x 7.125”20” x 7.375”
100%N
one11-21-2014 2:23 P
M
Creative DirectorSenior Art DirectorArt Director/DesignerCopyw
riterProofreaderResearch &
Development
Quality Assurance Manager
Product Development
Business ApprovalSenior Package EngineerOpsLegal
Production Artist
David C
oleman
Tomm
y SteeleA
imee D
eMello
N/A
L. FeyN
/AN
/AH
eather Church
Lindsay William
sN
/AStephanie K
aseman
Kush D
Faviola FernandezB
ertie Barajas
❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏
❏❏
Approvals:Approved:
Must Review
:Fonts:U
nivers (67 Bold C
ondensed, 55 Rom
an, 65 Bold, 73 B
lack Extended, C
ondensed, 59 Ultra C
ondensed), DIN
(Bold),
Minion P
ro (Regular)
Images:
21X_PR
posing_6_CO
MP
_w14 copy.tif (C
MYK
; 446 ppi; 67.19%
), 21X_Start_Here_G
radation_New
_w1.tif (C
MYK
; 428 ppi; 70%
), 21DayFixExtrem
e_4C_K
O_M
.ai (51%)
Colors: C
yan, M
agenta, Yellow
, B
lack
Final Delivery Color Profile:
Gracol
Build Profile: Gracol
RV1
INITIA
LIN
ITIAL
BuyerSourcer
Apprvd ❏Apprvd ❏
Creative Serv Mgr
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
STARTHERE
There may have been a point in your fitness journey when all you thought about was getting through the next workout and surviving until the end of the program.
But not anymore. If you’re reading this, there’s a good chance that fitness has become a part of your life. You feel good and look great, all because of the healthy lifestyle choices you’ve made. So instead of dying to get a workout over with, you’re ready to tackle your next challenge.
21 Day Fix EXTREME is the step up you’ve been waiting for. For the next 21 days, you’ll take on new, intense, fun workouts that will push you beyond what you imagined possible. Not only are these workouts extreme, they’re also incredibly effective—and only 30 minutes long. Yes, you will have to push yourself, and yes, you might not be able to complete every workout perfectly the first time around. But follow the workouts, with the provided 21 Day Fix EXTREME Eating Plan, and watch your body begin to transform.
READY TO TAKE IT TO THE NEXT LEVEL? WELCOME TO 21 DAY FIX® EXTREME.
TRANSFORMATION TRACKER
CONSULT YOUR PHYSICIAN AND FOLLOW ALL SAFETY INSTRUCTIONS BEFORE BEGINNING THIS OR ANY EXERCISE PROGRAM AND NUTRITION PLAN.
© 2015 Beachbody, LLC. All rights reserved. Distributed by Beachbody, LLC, Santa Monica, CA 90404. Beachbody, LLC is the owner of the 21 Day Fix, Beachbody, and Team Beachbody trademarks, and all related designs, trademarks, copyrights, and other intellectual proper ty. If you are a member of the Team Beachbody community, contact your Coach for information and suppor t or log in at TeamBeachbody.com/21DayFixExtreme. For Beachbody and Team Beachbody Customer Service, go to Beachbody.com. 21EINS1101
RECORD “AFTER” STATS
TOTAL INCHES
WEIGHT
CHEST
R. ARM
L. ARM
WAIST
HIPS
R. THIGH
L. THIGH
CHEST
R. ARM
L. ARM
WAIST
HIPS
R. THIGH
L. THIGH
RECORD “BEFORE” STATS
TOTAL INCHES
WEIGHT
RECORD “AFTER” STATS
TOTAL INCHES
WEIGHT
RECORD “BEFORE” STATS
CHEST
R. ARM
L. ARM
WAIST
HIPS
R. THIGH
L. THIGH
CHEST
R. ARM
L. ARM
WAIST
HIPS
R. THIGH
L. THIGH
TOTAL INCHES
WEIGHT
YOU’RE READY TO ROCK…LET’S DO THIS!READ THE 21 DAY FIX EXTREME EATING PLAN AND FOLLOW THE CALENDARRead the guide, adhere to the eating plan, and use your color-coded containers. You’re only cheating yourself if you don’t give it your all. And for optimal results, use the calendar provided, following workouts as suggested.
USE THE TRANSFORMATION TRACKER AND SOCIAL MEDIATake your “before” and “after” photos, plus your measurements using the Transformation Tracker, and don’t forget social media (#21DFX) to share your transformation with the 21 Day Fix EXTREME community. Sharing your amazing progress with others over the next 21 days will be encouraging and inspiring.
GET SUPPORTSurrounding yourself with supportive people is fantastic, and Beachbody has an entire online community who are accessible to you 24 hours a day. You’ll find experts there to answer your questions, peer support, trainer chats, and newsletters full of invaluable fitness and nutrition tips to help you on your journey. Just go to TeamBeachbody.com to get started.
STAY CONSISTENTFor the next 21 days, stick to the program. Schedule your workouts and make them a priority. Find motivation in your life, and use it to push yourself. And never give up on what you have the potential to accomplish. You’ve got this!
1
2
3
4
T:19.75”T:7.125”
Round #:
IRF/SKU:Job N
ame:
Brand Team:
Pages:Live:Trim
:Bleed:
Built at: Printed at:Date:
21EINS1101
4314: 21 Day Fix Extrem
e-Start Here
Guide
21 Day Extrem
e
2None
19.75” x 7.125”20” x 7.375”
100%N
one11-21-2014 2:23 P
M
Creative DirectorSenior Art DirectorArt Director/DesignerCopyw
riterProofreaderResearch &
Development
Quality Assurance Manager
Product Development
Business ApprovalSenior Package EngineerOpsLegal
Production Artist
David C
oleman
Tomm
y SteeleA
imee D
eMello
N/A
L. FeyN
/AN
/AH
eather Church
Lindsay William
sN
/AStephanie K
aseman
Kush D
Faviola FernandezB
ertie Barajas
❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏
❏❏
Approvals:Approved:
Must Review
:Fonts:U
nivers (57 Condensed, 67 B
old Condensed, 55 O
blique, 65 B
old Oblique, 55 R
oman, 73 B
lack Extended, 65 Bold,
Condensed, 59 U
ltra Condensed, 57 C
ondensed Oblique),
Minion P
ro (Regular)
Images:
21DFX_7-10-14_00017_w
3.tif (CM
YK; 538 ppi; 55.73%
), 21X_B
reakdown_W
orkouts_Spread_CO
MP
_w5.tif (C
MYK
; 300 ppi; 100%
), 21X_curtsey lunge_6_w4.tif (C
MYK
; 713 ppi, 710 ppi; 42.02%
, 42.24%)
Colors: C
yan, M
agenta, Yellow
, B
lack
Final Delivery Color Profile:
Gracol
Build Profile: Gracol
RV1
INITIA
LIN
ITIAL
BuyerSourcer
Apprvd ❏Apprvd ❏
Creative Serv Mgr
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL You’ll need a set of light dumbbells, a set of heavy dumbbells, and a resistance
band. For women, we recommend a light set of 3- to 5-pound dumbbells, and a heavier set of 8- to 15-pound dumbbells. For men, a set of 8- to 10-pound dumbbells, and a heavier set of 15- to 25-pound dumbbells. These are just suggested weights. You may require more or less resistance.
Keep in mind, several workouts utilize a pink resistance band (15 pounds), which is included in the 21 Day Fix EXTREME Ultimate Kit. Other resistance bands can be used, but the program was designed for the pink band, so you can maximize the performance and efficiency in your workouts.
It will also be helpful to have a yoga mat and a Beachbody® Core Comfort Mat for several of the workouts. Don’t forget to always have a towel and water nearby too.
WORKOUT BREAKDOWN ULTIMATE WORKOUTS*
WHAT DO I NEED FOR THE WORKOUTS?
* POWER STRENGTH EXTREME and ABC EXTREME are part of the 21 Day Fix EXTREME Ultimate Kit. To purchase, contact your Coach, or visit TeamBeachbody.com or FixExtremeUltimate.com.
PLYO FIX EXTREME An explosive lower-body workout that uses jumping and resistance to torch calories and sculpt muscles.
UPPER FIX EXTREMEBy alternating opposing muscle groups, this no-rest upper-body workout will shred your chest, back, shoulders, and arms.
PILATES FIX EXTREMEUsing a resistance band for every exercise, this intense mat workout works the entire body, placing emphasis on the core.
LOWER FIX EXTREMEGlutes, quads, hamstrings, and calves will get stronger, leaner, and more defined with 30 minutes of challenging resistance work.
CARDIO FIX EXTREME Combining weighted cardio moves with traditional metabolic training intervals keeps your heart rate soaring.
DIRTY 30 EXTREMEUsing only seven compound moves focusing on multiple body parts at a time, this workout will leave you burning more calories while defining your muscles. Get down and dirty, and get it done.
YOGA FIX EXTREMEA fast-paced flow yoga class, combining strength, balance, flexibility, and power.
10 MIN HARDCORE (BONUS WORKOUT)An ab-shredding workout, utilizing a single dumbbell to increase intensity that will carve out lean, ripped abs.
POWER STRENGTH EXTREME Nine total-body exercises that use functional movement patterns to increase your strength, endurance, and power.
ABC EXTREMEPush your Abs, Butt, and Cardio to the extreme —and get a competition body that’s ready for the stage.
STILL SIMPLE, JUST EXTREME.If you’re a 21 Day Fix graduate, you’ve learned how simple it is to follow a portion-controlled eating plan paired with daily exercise routines. If you aren’t, no problem; you will be amazed at how easy it is to learn.
But that doesn’t mean the next 21 days are going to be effortless. Just the opposite. These workouts provide a high-intensity combination of steady state aerobics, resistance training, and explosive power moves. They target your whole body to help torch calories while creating a leaner, stronger, and more functional physique.
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
PLYO FIX EXTREME
UPPER FIX EXTREME
PILATES FIX EXTREME
LOWER FIX EXTREME
CARDIO FIX EXTREME
DIRTY 30 EXTREME
YOGA FIX EXTREME
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
PLYO FIX EXTREME
UPPER FIX EXTREME
PILATES FIX EXTREME
LOWER FIX EXTREME
CARDIO FIX EXTREME
DIRTY 30 EXTREME
YOGA FIX EXTREME
OR POWER
STRENGTH EXTREME*
AND10 MIN
HARDCORE
AND10 MIN
HARDCORE
ORABC
EXTREME*
21 DAY FIX EXTREME has one workout for every day of the week. Each workout is designed to utilize multiple muscle groups simultaneously, giving you a more comprehensive workout. The breakdown works like this:
Two additional workouts from the Ultimate Kit and a Bonus Workout can be rotated into the calendar for greater variety and faster results.
THE CALENDAR
* POWER STRENGTH EXTREME and ABC EXTREME are part of the 21 Day Fix EXTREME Ultimate Kit. To purchase, contact your Coach, or visit TeamBeachbody.com or FixExtremeUltimate.com.
1 1
22
3
4
5
6
7
8
Fix EXTREME does not contain a “doubles” calendar because if you’re pushing yourself to the limit, using correct resistance and intensity, 30 minutes should leave your muscles and cardiovascular system fully taxed after every workout. Also, more than one workout a day may cause overtraining, joint stress, and eventually, injury.
T:19.75”
T:7.125”
Round #:
IRF/SKU:Job N
ame:
Brand Team:
Pages:Live:Trim
:Bleed:
Built at: Printed at:Date:
21EINS1101
4314: 21 Day Fix Extrem
e-Start Here
Guide
21 Day Extrem
e
2None
19.75” x 7.125”20” x 7.375”
100%N
one11-21-2014 2:23 P
M
Creative DirectorSenior Art DirectorArt Director/DesignerCopyw
riterProofreaderResearch &
Development
Quality Assurance Manager
Product Development
Business ApprovalSenior Package EngineerOpsLegal
Production Artist
David C
oleman
Tomm
y SteeleA
imee D
eMello
N/A
L. FeyN
/AN
/AH
eather Church
Lindsay William
sN
/AStephanie K
aseman
Kush D
Faviola FernandezB
ertie Barajas
❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏
❏❏
Approvals:Approved:
Must Review
:Fonts:U
nivers (57 Condensed, 67 B
old Condensed, 55 O
blique, 65 B
old Oblique, 55 R
oman, 73 B
lack Extended, 65 Bold,
Condensed, 59 U
ltra Condensed, 57 C
ondensed Oblique),
Minion P
ro (Regular)
Images:
21DFX_7-10-14_00017_w
3.tif (CM
YK; 538 ppi; 55.73%
), 21X_B
reakdown_W
orkouts_Spread_CO
MP
_w5.tif (C
MYK
; 300 ppi; 100%
), 21X_curtsey lunge_6_w4.tif (C
MYK
; 713 ppi, 710 ppi; 42.02%
, 42.24%)
Colors: C
yan, M
agenta, Yellow
, B
lack
Final Delivery Color Profile:
Gracol
Build Profile: Gracol
RV1
INITIA
LIN
ITIAL
BuyerSourcer
Apprvd ❏Apprvd ❏
Creative Serv Mgr
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL You’ll need a set of light dumbbells, a set of heavy dumbbells, and a resistance
band. For women, we recommend a light set of 3- to 5-pound dumbbells, and a heavier set of 8- to 15-pound dumbbells. For men, a set of 8- to 10-pound dumbbells, and a heavier set of 15- to 25-pound dumbbells. These are just suggested weights. You may require more or less resistance.
Keep in mind, several workouts utilize a pink resistance band (15 pounds), which is included in the 21 Day Fix EXTREME Ultimate Kit. Other resistance bands can be used, but the program was designed for the pink band, so you can maximize the performance and efficiency in your workouts.
It will also be helpful to have a yoga mat and a Beachbody® Core Comfort Mat for several of the workouts. Don’t forget to always have a towel and water nearby too.
WORKOUT BREAKDOWN ULTIMATE WORKOUTS*
WHAT DO I NEED FOR THE WORKOUTS?
* POWER STRENGTH EXTREME and ABC EXTREME are part of the 21 Day Fix EXTREME Ultimate Kit. To purchase, contact your Coach, or visit TeamBeachbody.com or FixExtremeUltimate.com.
PLYO FIX EXTREME An explosive lower-body workout that uses jumping and resistance to torch calories and sculpt muscles.
UPPER FIX EXTREMEBy alternating opposing muscle groups, this no-rest upper-body workout will shred your chest, back, shoulders, and arms.
PILATES FIX EXTREMEUsing a resistance band for every exercise, this intense mat workout works the entire body, placing emphasis on the core.
LOWER FIX EXTREMEGlutes, quads, hamstrings, and calves will get stronger, leaner, and more defined with 30 minutes of challenging resistance work.
CARDIO FIX EXTREME Combining weighted cardio moves with traditional metabolic training intervals keeps your heart rate soaring.
DIRTY 30 EXTREMEUsing only seven compound moves focusing on multiple body parts at a time, this workout will leave you burning more calories while defining your muscles. Get down and dirty, and get it done.
YOGA FIX EXTREMEA fast-paced flow yoga class, combining strength, balance, flexibility, and power.
10 MIN HARDCORE (BONUS WORKOUT)An ab-shredding workout, utilizing a single dumbbell to increase intensity that will carve out lean, ripped abs.
POWER STRENGTH EXTREME Nine total-body exercises that use functional movement patterns to increase your strength, endurance, and power.
ABC EXTREMEPush your Abs, Butt, and Cardio to the extreme —and get a competition body that’s ready for the stage.
STILL SIMPLE, JUST EXTREME.If you’re a 21 Day Fix graduate, you’ve learned how simple it is to follow a portion-controlled eating plan paired with daily exercise routines. If you aren’t, no problem; you will be amazed at how easy it is to learn.
But that doesn’t mean the next 21 days are going to be effortless. Just the opposite. These workouts provide a high-intensity combination of steady state aerobics, resistance training, and explosive power moves. They target your whole body to help torch calories while creating a leaner, stronger, and more functional physique.
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
PLYO FIX EXTREME
UPPER FIX EXTREME
PILATES FIX EXTREME
LOWER FIX EXTREME
CARDIO FIX EXTREME
DIRTY 30 EXTREME
YOGA FIX EXTREME
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
PLYO FIX EXTREME
UPPER FIX EXTREME
PILATES FIX EXTREME
LOWER FIX EXTREME
CARDIO FIX EXTREME
DIRTY 30 EXTREME
YOGA FIX EXTREME
OR POWER
STRENGTH EXTREME*
AND10 MIN
HARDCORE
AND10 MIN
HARDCORE
ORABC
EXTREME*
21 DAY FIX EXTREME has one workout for every day of the week. Each workout is designed to utilize multiple muscle groups simultaneously, giving you a more comprehensive workout. The breakdown works like this:
Two additional workouts from the Ultimate Kit and a Bonus Workout can be rotated into the calendar for greater variety and faster results.
THE CALENDAR
* POWER STRENGTH EXTREME and ABC EXTREME are part of the 21 Day Fix EXTREME Ultimate Kit. To purchase, contact your Coach, or visit TeamBeachbody.com or FixExtremeUltimate.com.
1 1
22
3
4
5
6
7
8
Fix EXTREME does not contain a “doubles” calendar because if you’re pushing yourself to the limit, using correct resistance and intensity, 30 minutes should leave your muscles and cardiovascular system fully taxed after every workout. Also, more than one workout a day may cause overtraining, joint stress, and eventually, injury.
T:19.75”
T:7.125”
Round #:
IRF/SKU:Job N
ame:
Brand Team:
Pages:Live:Trim
:Bleed:
Built at: Printed at:Date:
21EINS1101
4314: 21 Day Fix Extrem
e-Start Here
Guide
21 Day Extrem
e
2None
19.75” x 7.125”20” x 7.375”
100%N
one11-21-2014 2:23 P
M
Creative DirectorSenior Art DirectorArt Director/DesignerCopyw
riterProofreaderResearch &
Development
Quality Assurance Manager
Product Development
Business ApprovalSenior Package EngineerOpsLegal
Production Artist
David C
oleman
Tomm
y SteeleA
imee D
eMello
N/A
L. FeyN
/AN
/AH
eather Church
Lindsay William
sN
/AStephanie K
aseman
Kush D
Faviola FernandezB
ertie Barajas
❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏
❏❏
Approvals:Approved:
Must Review
:Fonts:U
nivers (57 Condensed, 67 B
old Condensed, 55 O
blique, 65 B
old Oblique, 55 R
oman, 73 B
lack Extended, 65 Bold,
Condensed, 59 U
ltra Condensed, 57 C
ondensed Oblique),
Minion P
ro (Regular)
Images:
21DFX_7-10-14_00017_w
3.tif (CM
YK; 538 ppi; 55.73%
), 21X_B
reakdown_W
orkouts_Spread_CO
MP
_w5.tif (C
MYK
; 300 ppi; 100%
), 21X_curtsey lunge_6_w4.tif (C
MYK
; 713 ppi, 710 ppi; 42.02%
, 42.24%)
Colors: C
yan, M
agenta, Yellow
, B
lack
Final Delivery Color Profile:
Gracol
Build Profile: Gracol
RV1
INITIA
LIN
ITIAL
BuyerSourcer
Apprvd ❏Apprvd ❏
Creative Serv Mgr
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL You’ll need a set of light dumbbells, a set of heavy dumbbells, and a resistance
band. For women, we recommend a light set of 3- to 5-pound dumbbells, and a heavier set of 8- to 15-pound dumbbells. For men, a set of 8- to 10-pound dumbbells, and a heavier set of 15- to 25-pound dumbbells. These are just suggested weights. You may require more or less resistance.
Keep in mind, several workouts utilize a pink resistance band (15 pounds), which is included in the 21 Day Fix EXTREME Ultimate Kit. Other resistance bands can be used, but the program was designed for the pink band, so you can maximize the performance and efficiency in your workouts.
It will also be helpful to have a yoga mat and a Beachbody® Core Comfort Mat for several of the workouts. Don’t forget to always have a towel and water nearby too.
WORKOUT BREAKDOWN ULTIMATE WORKOUTS*
WHAT DO I NEED FOR THE WORKOUTS?
* POWER STRENGTH EXTREME and ABC EXTREME are part of the 21 Day Fix EXTREME Ultimate Kit. To purchase, contact your Coach, or visit TeamBeachbody.com or FixExtremeUltimate.com.
PLYO FIX EXTREME An explosive lower-body workout that uses jumping and resistance to torch calories and sculpt muscles.
UPPER FIX EXTREMEBy alternating opposing muscle groups, this no-rest upper-body workout will shred your chest, back, shoulders, and arms.
PILATES FIX EXTREMEUsing a resistance band for every exercise, this intense mat workout works the entire body, placing emphasis on the core.
LOWER FIX EXTREMEGlutes, quads, hamstrings, and calves will get stronger, leaner, and more defined with 30 minutes of challenging resistance work.
CARDIO FIX EXTREME Combining weighted cardio moves with traditional metabolic training intervals keeps your heart rate soaring.
DIRTY 30 EXTREMEUsing only seven compound moves focusing on multiple body parts at a time, this workout will leave you burning more calories while defining your muscles. Get down and dirty, and get it done.
YOGA FIX EXTREMEA fast-paced flow yoga class, combining strength, balance, flexibility, and power.
10 MIN HARDCORE (BONUS WORKOUT)An ab-shredding workout, utilizing a single dumbbell to increase intensity that will carve out lean, ripped abs.
POWER STRENGTH EXTREME Nine total-body exercises that use functional movement patterns to increase your strength, endurance, and power.
ABC EXTREMEPush your Abs, Butt, and Cardio to the extreme —and get a competition body that’s ready for the stage.
STILL SIMPLE, JUST EXTREME.If you’re a 21 Day Fix graduate, you’ve learned how simple it is to follow a portion-controlled eating plan paired with daily exercise routines. If you aren’t, no problem; you will be amazed at how easy it is to learn.
But that doesn’t mean the next 21 days are going to be effortless. Just the opposite. These workouts provide a high-intensity combination of steady state aerobics, resistance training, and explosive power moves. They target your whole body to help torch calories while creating a leaner, stronger, and more functional physique.
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
PLYO FIX EXTREME
UPPER FIX EXTREME
PILATES FIX EXTREME
LOWER FIX EXTREME
CARDIO FIX EXTREME
DIRTY 30 EXTREME
YOGA FIX EXTREME
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
PLYO FIX EXTREME
UPPER FIX EXTREME
PILATES FIX EXTREME
LOWER FIX EXTREME
CARDIO FIX EXTREME
DIRTY 30 EXTREME
YOGA FIX EXTREME
OR POWER
STRENGTH EXTREME*
AND10 MIN
HARDCORE
AND10 MIN
HARDCORE
ORABC
EXTREME*
21 DAY FIX EXTREME has one workout for every day of the week. Each workout is designed to utilize multiple muscle groups simultaneously, giving you a more comprehensive workout. The breakdown works like this:
Two additional workouts from the Ultimate Kit and a Bonus Workout can be rotated into the calendar for greater variety and faster results.
THE CALENDAR
* POWER STRENGTH EXTREME and ABC EXTREME are part of the 21 Day Fix EXTREME Ultimate Kit. To purchase, contact your Coach, or visit TeamBeachbody.com or FixExtremeUltimate.com.
1 1
22
3
4
5
6
7
8
Fix EXTREME does not contain a “doubles” calendar because if you’re pushing yourself to the limit, using correct resistance and intensity, 30 minutes should leave your muscles and cardiovascular system fully taxed after every workout. Also, more than one workout a day may cause overtraining, joint stress, and eventually, injury.
T:19.75”
T:7.125”
Round #:
IRF/SKU:Job N
ame:
Brand Team:
Pages:Live:Trim
:Bleed:
Built at: Printed at:Date:
21EINS1101
4314: 21 Day Fix Extrem
e-Start Here
Guide
21 Day Extrem
e
2None
19.75” x 7.125”20” x 7.375”
100%N
one11-21-2014 2:23 P
M
Creative DirectorSenior Art DirectorArt Director/DesignerCopyw
riterProofreaderResearch &
Development
Quality Assurance Manager
Product Development
Business ApprovalSenior Package EngineerOpsLegal
Production Artist
David C
oleman
Tomm
y SteeleA
imee D
eMello
N/A
L. FeyN
/AN
/AH
eather Church
Lindsay William
sN
/AStephanie K
aseman
Kush D
Faviola FernandezB
ertie Barajas
❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏
❏❏
Approvals:Approved:
Must Review
:Fonts:U
nivers (57 Condensed, 67 B
old Condensed, 55 O
blique, 65 B
old Oblique, 55 R
oman, 73 B
lack Extended, 65 Bold,
Condensed, 59 U
ltra Condensed, 57 C
ondensed Oblique),
Minion P
ro (Regular)
Images:
21DFX_7-10-14_00017_w
3.tif (CM
YK; 538 ppi; 55.73%
), 21X_B
reakdown_W
orkouts_Spread_CO
MP
_w5.tif (C
MYK
; 300 ppi; 100%
), 21X_curtsey lunge_6_w4.tif (C
MYK
; 713 ppi, 710 ppi; 42.02%
, 42.24%)
Colors: C
yan, M
agenta, Yellow
, B
lack
Final Delivery Color Profile:
Gracol
Build Profile: Gracol
RV1
INITIA
LIN
ITIAL
BuyerSourcer
Apprvd ❏Apprvd ❏
Creative Serv Mgr
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL You’ll need a set of light dumbbells, a set of heavy dumbbells, and a resistance
band. For women, we recommend a light set of 3- to 5-pound dumbbells, and a heavier set of 8- to 15-pound dumbbells. For men, a set of 8- to 10-pound dumbbells, and a heavier set of 15- to 25-pound dumbbells. These are just suggested weights. You may require more or less resistance.
Keep in mind, several workouts utilize a pink resistance band (15 pounds), which is included in the 21 Day Fix EXTREME Ultimate Kit. Other resistance bands can be used, but the program was designed for the pink band, so you can maximize the performance and efficiency in your workouts.
It will also be helpful to have a yoga mat and a Beachbody® Core Comfort Mat for several of the workouts. Don’t forget to always have a towel and water nearby too.
WORKOUT BREAKDOWN ULTIMATE WORKOUTS*
WHAT DO I NEED FOR THE WORKOUTS?
* POWER STRENGTH EXTREME and ABC EXTREME are part of the 21 Day Fix EXTREME Ultimate Kit. To purchase, contact your Coach, or visit TeamBeachbody.com or FixExtremeUltimate.com.
PLYO FIX EXTREME An explosive lower-body workout that uses jumping and resistance to torch calories and sculpt muscles.
UPPER FIX EXTREMEBy alternating opposing muscle groups, this no-rest upper-body workout will shred your chest, back, shoulders, and arms.
PILATES FIX EXTREMEUsing a resistance band for every exercise, this intense mat workout works the entire body, placing emphasis on the core.
LOWER FIX EXTREMEGlutes, quads, hamstrings, and calves will get stronger, leaner, and more defined with 30 minutes of challenging resistance work.
CARDIO FIX EXTREME Combining weighted cardio moves with traditional metabolic training intervals keeps your heart rate soaring.
DIRTY 30 EXTREMEUsing only seven compound moves focusing on multiple body parts at a time, this workout will leave you burning more calories while defining your muscles. Get down and dirty, and get it done.
YOGA FIX EXTREMEA fast-paced flow yoga class, combining strength, balance, flexibility, and power.
10 MIN HARDCORE (BONUS WORKOUT)An ab-shredding workout, utilizing a single dumbbell to increase intensity that will carve out lean, ripped abs.
POWER STRENGTH EXTREME Nine total-body exercises that use functional movement patterns to increase your strength, endurance, and power.
ABC EXTREMEPush your Abs, Butt, and Cardio to the extreme —and get a competition body that’s ready for the stage.
STILL SIMPLE, JUST EXTREME.If you’re a 21 Day Fix graduate, you’ve learned how simple it is to follow a portion-controlled eating plan paired with daily exercise routines. If you aren’t, no problem; you will be amazed at how easy it is to learn.
But that doesn’t mean the next 21 days are going to be effortless. Just the opposite. These workouts provide a high-intensity combination of steady state aerobics, resistance training, and explosive power moves. They target your whole body to help torch calories while creating a leaner, stronger, and more functional physique.
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
PLYO FIX EXTREME
UPPER FIX EXTREME
PILATES FIX EXTREME
LOWER FIX EXTREME
CARDIO FIX EXTREME
DIRTY 30 EXTREME
YOGA FIX EXTREME
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
PLYO FIX EXTREME
UPPER FIX EXTREME
PILATES FIX EXTREME
LOWER FIX EXTREME
CARDIO FIX EXTREME
DIRTY 30 EXTREME
YOGA FIX EXTREME
OR POWER
STRENGTH EXTREME*
AND10 MIN
HARDCORE
AND10 MIN
HARDCORE
ORABC
EXTREME*
21 DAY FIX EXTREME has one workout for every day of the week. Each workout is designed to utilize multiple muscle groups simultaneously, giving you a more comprehensive workout. The breakdown works like this:
Two additional workouts from the Ultimate Kit and a Bonus Workout can be rotated into the calendar for greater variety and faster results.
THE CALENDAR
* POWER STRENGTH EXTREME and ABC EXTREME are part of the 21 Day Fix EXTREME Ultimate Kit. To purchase, contact your Coach, or visit TeamBeachbody.com or FixExtremeUltimate.com.
1 1
22
3
4
5
6
7
8
Fix EXTREME does not contain a “doubles” calendar because if you’re pushing yourself to the limit, using correct resistance and intensity, 30 minutes should leave your muscles and cardiovascular system fully taxed after every workout. Also, more than one workout a day may cause overtraining, joint stress, and eventually, injury.
T:19.75”T:7.125”
Round #:
IRF/SKU:Job N
ame:
Brand Team:
Pages:Live:Trim
:Bleed:
Built at: Printed at:Date:
21EINS1101
4314: 21 Day Fix Extrem
e-Start Here
Guide
21 Day Extrem
e
2None
19.75” x 7.125”20” x 7.375”
100%N
one11-21-2014 2:23 P
M
Creative DirectorSenior Art DirectorArt Director/DesignerCopyw
riterProofreaderResearch &
Development
Quality Assurance Manager
Product Development
Business ApprovalSenior Package EngineerOpsLegal
Production Artist
David C
oleman
Tomm
y SteeleA
imee D
eMello
N/A
L. FeyN
/AN
/AH
eather Church
Lindsay William
sN
/AStephanie K
aseman
Kush D
Faviola FernandezB
ertie Barajas
❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏
❏❏
Approvals:Approved:
Must Review
:Fonts:U
nivers (67 Bold C
ondensed, 55 Rom
an, 65 Bold, 73 B
lack Extended, C
ondensed, 59 Ultra C
ondensed), DIN
(Bold),
Minion P
ro (Regular)
Images:
21X_PR
posing_6_CO
MP
_w14 copy.tif (C
MYK
; 446 ppi; 67.19%
), 21X_Start_Here_G
radation_New
_w1.tif (C
MYK
; 428 ppi; 70%
), 21DayFixExtrem
e_4C_K
O_M
.ai (51%)
Colors: C
yan, M
agenta, Yellow
, B
lack
Final Delivery Color Profile:
Gracol
Build Profile: Gracol
RV1
INITIA
LIN
ITIAL
BuyerSourcer
Apprvd ❏Apprvd ❏
Creative Serv Mgr
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
STARTHERE
There may have been a point in your fitness journey when all you thought about was getting through the next workout and surviving until the end of the program.
But not anymore. If you’re reading this, there’s a good chance that fitness has become a part of your life. You feel good and look great, all because of the healthy lifestyle choices you’ve made. So instead of dying to get a workout over with, you’re ready to tackle your next challenge.
21 Day Fix EXTREME is the step up you’ve been waiting for. For the next 21 days, you’ll take on new, intense, fun workouts that will push you beyond what you imagined possible. Not only are these workouts extreme, they’re also incredibly effective—and only 30 minutes long. Yes, you will have to push yourself, and yes, you might not be able to complete every workout perfectly the first time around. But follow the workouts, with the provided 21 Day Fix EXTREME Eating Plan, and watch your body begin to transform.
READY TO TAKE IT TO THE NEXT LEVEL? WELCOME TO 21 DAY FIX® EXTREME.
TRANSFORMATION TRACKER
CONSULT YOUR PHYSICIAN AND FOLLOW ALL SAFETY INSTRUCTIONS BEFORE BEGINNING THIS OR ANY EXERCISE PROGRAM AND NUTRITION PLAN.
© 2015 Beachbody, LLC. All rights reserved. Distributed by Beachbody, LLC, Santa Monica, CA 90404. Beachbody, LLC is the owner of the 21 Day Fix, Beachbody, and Team Beachbody trademarks, and all related designs, trademarks, copyrights, and other intellectual proper ty. If you are a member of the Team Beachbody community, contact your Coach for information and suppor t or log in at TeamBeachbody.com/21DayFixExtreme. For Beachbody and Team Beachbody Customer Service, go to Beachbody.com. 21EINS1101
RECORD “AFTER” STATS
TOTAL INCHES
WEIGHT
CHEST
R. ARM
L. ARM
WAIST
HIPS
R. THIGH
L. THIGH
CHEST
R. ARM
L. ARM
WAIST
HIPS
R. THIGH
L. THIGH
RECORD “BEFORE” STATS
TOTAL INCHES
WEIGHT
RECORD “AFTER” STATS
TOTAL INCHES
WEIGHT
RECORD “BEFORE” STATS
CHEST
R. ARM
L. ARM
WAIST
HIPS
R. THIGH
L. THIGH
CHEST
R. ARM
L. ARM
WAIST
HIPS
R. THIGH
L. THIGH
TOTAL INCHES
WEIGHT
YOU’RE READY TO ROCK…LET’S DO THIS!READ THE 21 DAY FIX EXTREME EATING PLAN AND FOLLOW THE CALENDARRead the guide, adhere to the eating plan, and use your color-coded containers. You’re only cheating yourself if you don’t give it your all. And for optimal results, use the calendar provided, following workouts as suggested.
USE THE TRANSFORMATION TRACKER AND SOCIAL MEDIATake your “before” and “after” photos, plus your measurements using the Transformation Tracker, and don’t forget social media (#21DFX) to share your transformation with the 21 Day Fix EXTREME community. Sharing your amazing progress with others over the next 21 days will be encouraging and inspiring.
GET SUPPORTSurrounding yourself with supportive people is fantastic, and Beachbody has an entire online community who are accessible to you 24 hours a day. You’ll find experts there to answer your questions, peer support, trainer chats, and newsletters full of invaluable fitness and nutrition tips to help you on your journey. Just go to TeamBeachbody.com to get started.
STAY CONSISTENTFor the next 21 days, stick to the program. Schedule your workouts and make them a priority. Find motivation in your life, and use it to push yourself. And never give up on what you have the potential to accomplish. You’ve got this!
1
2
3
4
T:19.75”
T:7.125”
Round #:
IRF/SKU:Job N
ame:
Brand Team:
Pages:Live:Trim
:Bleed:
Built at: Printed at:Date:
21EINS1101
4314: 21 Day Fix Extrem
e-Start Here
Guide
21 Day Extrem
e
2None
19.75” x 7.125”20” x 7.375”
100%N
one11-21-2014 2:23 P
M
Creative DirectorSenior Art DirectorArt Director/DesignerCopyw
riterProofreaderResearch &
Development
Quality Assurance Manager
Product Development
Business ApprovalSenior Package EngineerOpsLegal
Production Artist
David C
oleman
Tomm
y SteeleA
imee D
eMello
N/A
L. FeyN
/AN
/AH
eather Church
Lindsay William
sN
/AStephanie K
aseman
Kush D
Faviola FernandezB
ertie Barajas
❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏
❏❏
Approvals:Approved:
Must Review
:Fonts:U
nivers (67 Bold C
ondensed, 55 Rom
an, 65 Bold, 73 B
lack Extended, C
ondensed, 59 Ultra C
ondensed), DIN
(Bold),
Minion P
ro (Regular)
Images:
21X_PR
posing_6_CO
MP
_w14 copy.tif (C
MYK
; 446 ppi; 67.19%
), 21X_Start_Here_G
radation_New
_w1.tif (C
MYK
; 428 ppi; 70%
), 21DayFixExtrem
e_4C_K
O_M
.ai (51%)
Colors: C
yan, M
agenta, Yellow
, B
lack
Final Delivery Color Profile:
Gracol
Build Profile: Gracol
RV1
INITIA
LIN
ITIAL
BuyerSourcer
Apprvd ❏Apprvd ❏
Creative Serv Mgr
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
STARTHERE
There may have been a point in your fitness journey when all you thought about was getting through the next workout and surviving until the end of the program.
But not anymore. If you’re reading this, there’s a good chance that fitness has become a part of your life. You feel good and look great, all because of the healthy lifestyle choices you’ve made. So instead of dying to get a workout over with, you’re ready to tackle your next challenge.
21 Day Fix EXTREME is the step up you’ve been waiting for. For the next 21 days, you’ll take on new, intense, fun workouts that will push you beyond what you imagined possible. Not only are these workouts extreme, they’re also incredibly effective—and only 30 minutes long. Yes, you will have to push yourself, and yes, you might not be able to complete every workout perfectly the first time around. But follow the workouts, with the provided 21 Day Fix EXTREME Eating Plan, and watch your body begin to transform.
READY TO TAKE IT TO THE NEXT LEVEL? WELCOME TO 21 DAY FIX® EXTREME.
TRANSFORMATION TRACKER
CONSULT YOUR PHYSICIAN AND FOLLOW ALL SAFETY INSTRUCTIONS BEFORE BEGINNING THIS OR ANY EXERCISE PROGRAM AND NUTRITION PLAN.
© 2015 Beachbody, LLC. All rights reserved. Distributed by Beachbody, LLC, Santa Monica, CA 90404. Beachbody, LLC is the owner of the 21 Day Fix, Beachbody, and Team Beachbody trademarks, and all related designs, trademarks, copyrights, and other intellectual proper ty. If you are a member of the Team Beachbody community, contact your Coach for information and suppor t or log in at TeamBeachbody.com/21DayFixExtreme. For Beachbody and Team Beachbody Customer Service, go to Beachbody.com. 21EINS1101
RECORD “AFTER” STATS
TOTAL INCHES
WEIGHT
CHEST
R. ARM
L. ARM
WAIST
HIPS
R. THIGH
L. THIGH
CHEST
R. ARM
L. ARM
WAIST
HIPS
R. THIGH
L. THIGH
RECORD “BEFORE” STATS
TOTAL INCHES
WEIGHT
RECORD “AFTER” STATS
TOTAL INCHES
WEIGHT
RECORD “BEFORE” STATS
CHEST
R. ARM
L. ARM
WAIST
HIPS
R. THIGH
L. THIGH
CHEST
R. ARM
L. ARM
WAIST
HIPS
R. THIGH
L. THIGH
TOTAL INCHES
WEIGHT
YOU’RE READY TO ROCK…LET’S DO THIS!READ THE 21 DAY FIX EXTREME EATING PLAN AND FOLLOW THE CALENDARRead the guide, adhere to the eating plan, and use your color-coded containers. You’re only cheating yourself if you don’t give it your all. And for optimal results, use the calendar provided, following workouts as suggested.
USE THE TRANSFORMATION TRACKER AND SOCIAL MEDIATake your “before” and “after” photos, plus your measurements using the Transformation Tracker, and don’t forget social media (#21DFX) to share your transformation with the 21 Day Fix EXTREME community. Sharing your amazing progress with others over the next 21 days will be encouraging and inspiring.
GET SUPPORTSurrounding yourself with supportive people is fantastic, and Beachbody has an entire online community who are accessible to you 24 hours a day. You’ll find experts there to answer your questions, peer support, trainer chats, and newsletters full of invaluable fitness and nutrition tips to help you on your journey. Just go to TeamBeachbody.com to get started.
STAY CONSISTENTFor the next 21 days, stick to the program. Schedule your workouts and make them a priority. Find motivation in your life, and use it to push yourself. And never give up on what you have the potential to accomplish. You’ve got this!
1
2
3
4
T:19.75”
T:7.125”
