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21 Day Fix Regular vs. 21 Day Fix Extreme

difference between 21 day fix and 21 day fix extreme

I’m often asked which 21 Day Fix program I recommend. And of course, the answer is, “it depends.” It depends largely on your fitness level and your goals. That being said, here’s a comparison of 21 Day Fix (the original program) and 21 Day Fix Extreme (21DFX). First, we’ll start with what they have in common.

Both Programs:

  • Led by the inspiring Autumn Calabrese
  • 7 workouts per week
  • Workouts are roughly 30 minutes
  • You need only 2 sets of weights at minimum: a heavy set and a light set (I recommend 12s and 8s for more advanced and or 8s and 5s or 3s for beginners)
  • Include Cardio Fix, Upper Fix, Lower Fix, Pilates Fix, Dirty 30, and Yoga workouts
  • Have a modifier for those who want or need less intensity
  • Include a meal plan which uses color-coded containers to track food groups (for example, you are alloted 3 green veggie containers per day, 1 blue fat container, etc.)
  • Meal plan includes all food groups
  • Both plans encourage you to drink Shakeology daily (it’s included in the Challenge Pack at a deep discount!)

Differences Between 21 Day Fix and 21 Day Fix Extreme: 

  • Extreme is more extreme. The workouts are harder with shorter breaks and more intense moves.
  • Extreme uses weights during cardio and plyo and a band during pilates for extra resistance.
  • You need a resistance band for Extreme, but not for regular.
  • Regular has 2 days of Cardio and Extreme has “Plyo Extreme” on the first day of the week instead of Cardio.
  • The modifier in Extreme is still really ripped whereas the modifier in regular is more like an average person. She modifies the moves but not quite as much as in regular.
  • The warm-up is shorter in Extreme
  • The diet in Extreme is more strict with slightly fewer options (and not much in the way of dessert/sweets).
  • You’re allowed to have wine with Regular but not with Extreme.
  • The yoga in the regular version (meant to be active recovery for both) is much more restorative and beginner friendly. Yoga in extreme is more complex and strength-based rather than stretching-based.
  • Extreme has a “countdown to competition” meal plan that can be used in the final week of the challenge. It can help you get ready for a big event (bachelorette party, beach vacation, or literally a bikini bodybuilding show). For the record, I’ve never done this meal plan.
My results from my June challenge. I did the originall version for the first time.
My results from my June challenge. I did the originall version for the first time.

Now that I’ve done both programs, I recommend that most people start with regular. It’s still a really effective workout, requires less equipment and I think the yoga is more restorative. The diet is a little more relaxed as well but is still effective. If you already lift weights regularly and are really strong and looking for a challenge, go with Extreme. If you’ve already doing regular a few times and want a new challenge, get Extreme. Right now I am picking and choosing which workouts I want to do from both and enjoying that.

If you’re ready, join me on August 8th for my new Challenge Group! You’ll be included in my secret, private Facebook group and have daily encouragement, accountability and motivation from me and the other challengers. Comment below or email me at fitnessfataleblog at gmail.com for more info!

Which workout would you choose – Regular or Extreme?  Who is in for August?!

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July 28, 2016 By fitnessfatale 3 Comments

Filed Under: Uncategorized Tagged With: 21 day fix challenge group, Beachbody Coach, difference between 21 day fix and 21 day fix extreme, what can you eat on 21 day fix

Reader Interactions

Comments

  1. Sara

    July 29, 2016 at 11:52 pm

    You look so amazing! After my marathon I might do a program with you in the fall. 🙂

    Reply

Trackbacks

  1. Challenge Groups Explained & July Results | Fitness Fatale says:
    August 12, 2016 at 3:43 pm

    […] Every month I talk about my 21 Day Fix Challenge groups but I still get the question – what exactly IS a challenge group!? It’s simple – it’s a group of women (and sometimes men too!) who are doing a Beachbody program together and keeping each other accountable for their fitness goals via daily Facebook group interaction. While the majority of my challengers do 21 Day Fix or 21 Day Fix Extreme (and my posts are geared toward those programs), I always have at least one challenger who is doing a different program (P90X, Insanity, Max 30, 22 Hard Corps, for example). If you aren’t sure what 21 Day Fix is, read this post first. […]

    Reply
  2. Do You Want to Get Paid to Workout in January (without selling anything!)? | Fitness Fatale says:
    December 27, 2016 at 10:02 pm

    […] I anticipate most of my challengers will be doing 21 Day Fix or 21 Day Fix Extreme, the group is welcome to anyone doing any Beachbody program (my other […]

    Reply

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Let’s Get Stronger, Healthier & Faster Together!

I am specialize in working with runners to help them incorporate strength training & nutrition into their running routines.

I am passionate about mindset and love to help people find more joy and success in their running by breaking through mental barriers.

While weight loss is a result of our programs, women in my groups often find that they are running faster, are less injury prone, and have more energy and confidence!

I am the founder of Team Run the World, a group of BODi coaches who love running! I provide mentorship, support and training for women who want to start their own coaching business from home and work flexible hours.

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