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.
- 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.
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?!