21 Day Fix Extreme Day 2 Review: Upper Fix Extreme

It's time to work the arms!  In this workout, you're going to use both dumbbells and a resistance band.  This workout is set up a little differently:  instead of doing a move for 30 seconds or 1 minutes, you'll do each move for a minute, but do 30 seconds with a heavy weight and then switch to a lighter weight for the last 30 seconds.

Tuesday's Workout:  Upper Fix Extreme

Autumn's Inspirational Quote of the Day:  "Build a body you're proud of"

Equipment:  2 sets of weights (light and heavy), resistance band

Total Workout Time:  33:45

Set up:  3 circuits, 4 exercises each circuit, repeated, 1 minute per exercise

Exercises:
Warm-up (about 1 and a half minutes):  jog, step back right and left, roll shoulders back, roll shoulders front, side lunge right and left, front lunge with a twist right and left, alternating kick and touch your toe.

Circuit 1:  4 exercises, repeated, 1 minute each
Push-up:  in plank position, feet together, arms just shoulder-width apart and wrists, elbows, and shoulders in line, flat back, abs in.  Lower chest down to the ground, elbows going out, push back up to plank position.
Wide-grip Lunge-R: in a lunge position, bend your upper body to 45° and bring weights down in front of your leg.  Pull weights up to your chest, bending your elbows and contracting your back.  Release arms back down.  Repeat for 30 seconds with heavy weight, then switch to light for 30 seconds.

    

Chest Flys:  lay on your back, feet on the floor with knees bent, weights directly above the chest, together.  Slowly lower weights to the side and squeeze chest to bring them back together.  30 seconds with heavy weight, then switch to light for 30 seconds.
Band Lat Pull:  hold the band tight, keep arms slightly bent and hold above your head and forward slightly.  Pull right and left for 30 seconds and then both arms for 30 seconds.
Repeat Circuit

Circuit 2:  4 exercises, repeated, 1 minute each
Military Press:  standing with feet shoulder-width apart, bring weights to your shoulders and push up and overhead, 30 seconds with heavy, 30 seconds with light.
Twisted Abs: in seated position, lean back slightly until abs engage.  Hold your weight by the ends and twist to the left, tapping the weight on the floor, then twist and tap to the other side.
Post Delt Fly:  standing tall, feet shoulder-width apart, holding the resistance band tight, arms length and at chest level.  Pull band on each side, contracting your back muscles, for 30 seconds; hold for 30 seconds.
Dolphins:  in plank position on your forearms, rock back while pushing weight into your heels and lift up your glutes to the ceiling; go back to plank position, trying not to rock forward past your elbows.

    

Repeat Circuit

Circuit 3:  4 exercises, repeated, 1 minute each
Hammer Curl:  standing with feet together, weights at your hips, facing the head of the dumbbells forward, curl arms in and up to shoulders and then back down; 30 seconds with heavy weights, 30 with light.
Tricep Dips:  sit with your feet hip-width apart, arms shoulder distance apart, fingers pointing towards your feet, push up on your feet and hands and lift hips as high up as you can.  Bend elbows and lower your body with both feet on the floor for 30 seconds, left one leg and continue bending elbows for 15 seconds, then switch to the other leg for remaining 15 seconds.
Concentrated Bicep Curl:  get into squat position and bend down so your right elbow can rest in your inner thigh.  Pick up heavy weight and curl it up to your shoulder for 30 seconds, then pick up light weight for 30 seconds.

    

Tricep Kickback:  stand with feet hip-width apart, holding weights and bend knees so you are at a 45°.  Pull weights up to your chest and push weights back until arms are straight.
Repeat Circuit

Cooldown:  (just less than a minute) stretch the arms

Personal Opinions and Difficulty:  I like that this workout is broken down into circuits that work the the different muscles of the upper body.  I also really like the change in weight half way through; you know you only have to get through 30 seconds with the heavy weight before you switch to the lighter weight.  If you up the weights, you can really get a good, difficult workout.
Difficulty: 5/5  Using heavy weights, focusing on the muscle group worked, and using the resistance band can make this extremely difficult. 
Enjoyment:  4/5  I'm not a big fan of working the arms, but this workout goes by fast enough to where it didn't feel like we were just doing curls endlessly.
Overall:  5/5  This is a tough workout that works every muscle in the upper body, including the abs.  Challenging and comprehensive!