![]() Overall on this round of 21DFX I lost 7.5 lbs, which is significant on my petite frame. With that said, these workouts are not easy and heart rate analysis is just one way to measure efficiency-effectiveness of workouts. Mike has been using percentage of workout in max zones 4/5 as an indicator of difficulty of workouts, but most 21 Day Fix Extreme workouts here do not register much in the elevated heart rate zones. Plyo Fix Extreme is clearly the most challenging workout from a heart rate analysis perspective based on the these results, which is not surprising given the interval test of Plyo workouts. ![]() All workouts demonstrate less than 350 calories burned, however, average and max heart rates show a range of values. The data set looks relatively strong for comparison and conclusions. The data was acquired with the Polar H7 Bluetooth enabled heart rate monitor (chest strap) synced to my iPhone using the free Polar Beat Mobile App and Polar Flow. Data shown includes average and max heart rates, calories burned, normalized calories per workout time and workout zones. Enjoy my 21 Day Fix Extreme Review!!Ĭheck out the summary below of the heart rate analysis for all 11 workouts for 21 Day Fix Extreme, which includes the two deluxe workouts (ABC Extreme and Power Strength Extreme) plus the 10 Minute Core workout. Regardless, the data here WILL be an excellent relative comparison of the challenge of the 21 Day Fix Extreme workouts. Most of our data (and others on our team) indicate that heart rate values for men are significantly higher than women, on average. I do not recommend comparing the heart rate analysis data with Mike’s previous detailed reviews of P90X3, Insanity Max:30, Hammer & Chisel, 22 Minute Hard Corps and Body Beast since it will not be an apples-to-apples comparison. I also followed Autumn’s guidance to limit dairy, which can cause bloating.ĭuring this round I also decided to keep track of each workout, via heart rate monitor, so I could share this analysis with anyone interested seeing how the workouts compare both with each other and/or with other programs. This plan is one day of the standard “Extreme” nutrition followed by two days of the low-carb/high-protein “Countdown to Competition” nutrition. I followed the Countdown to Competition (C2C) plan for the full 21 days. This round my “lights” were usually 8 lbs my “heavys” were usually 12 lbs. Adding on to the comment on modification, I also went up with the weights. During my first round I modified many of the workouts to make sure I didn’t reinjure my back. I mention this because I want to be clear that I am full-on flexing and posing in my 21DFX before photos-my results are real and not exaggerated by “not really flexing in the before pic”. Despite having 6-pack abs I was feeling thicker in my clothes than I wanted! So… bring on Round Two of 21DFX! My before photos (see below) are actually my after photos from Body Beast. At the end of these programs I felt I had gained muscle, but wasn’t as lean as I would like to be. Fast forward to one year later-I have continued working towards my fitness goals and have completed both Hammer & Chisel and Body Beast. ( You can read my program review and see my before/after photos from my first round here.) At that time I was rebounding from several months of inactivity due to a back injury and looking to tone up and gain some muscle. By: Julia Nowak – TEAM RAGE Contributing Author (and my wife!)Ībout a year ago I completed the 21 Day Fix Extreme (21DFX) program for the first time.
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