21 Day Fix Extreme Ultimate Workout: Power Strength Extreme

Just when you thought it was safe to go back in the water, Autumn (and I) are back with 2 more workouts that can be purchased in addition to 21 Day Fix Extreme.  Today I'm going to review Power Strength Extreme, which can be substituted for Plyo Fix Extreme (thank goodness it's subbed for some jumping!).

Today's Workout:  Power Strength Extreme

Autumn's Inspirational Quote of the Day:  "There are NO shortcuts, do the work"

Equipment:  mat (optional)

Total Workout Time:  31:17

Set up:  there are 9 moves which are performed for 1 minute each; then the set of 9 moves is repeated.

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.

Quad Crawl:  I would call this a bear crawl.  On your hands and knees, push up so your knees are off the ground and your toes are touching the floor.  Crawl forward 4 times, moving your right arm and left leg, then left arm and right leg, then crawl backwards 4 times.

    

Frog Hops:  heels together, toes turned out, squat down and touch your fingers to the ground, then jump up and repeat.
Supine Crawl:  similar to the quad crawl, except your on your back now.  Put your hands and feet on the ground, push your hips to the ceiling and walk backward 4 times, starting with your right hand and left foot, then go forward 4 times.
Extended Crunch:  arms out overhead, legs out straight, lift up and crunch knees and elbows together at your belly button, stretch back out but do not touch the ground.
Glute Kicks:  what I (and Shaun T) call donkey kicks:  hands and toes on the floor, with your knees close to your chest, kick knees up into the air and kind of try to kick yourself in the butt (make sure you don't go flying over your head!).

Half Pistol-R:  standing position, lift your left foot just slightly off the ground, hands by your side, bend right knee into a squat position and stand back up straight.  You won't go very low here, and don't worry too much about how high your foot is off the ground--it's more about how deeply you can bend the standing leg into the squat.
Half Pistol-L:  repeat move on other leg.
Gorilla Walks:  squat down with feet wide apart, hands on the ground in front of you and hop to the right and left, keeping your butt as low as you can, deep in the squat.
V-Ups:  arms extended overhead, legs out, bring your body up by contracting your abs, keeping your arms and legs straight (good luck with this one).

    

Flip Crunch:  This move you will do for 30 seconds on right leg and 30 seconds on the left leg:  start in plank position, bring your right knee in towards your chest, out straight and up to the ceiling, then flip your body over and bring your right foot to the ground, then flip back over into plank.  This is very similar to "Flip the Dog" in Yoga Extreme except your bring your knee in and up to the sky.
Repeat all moves.

Cooldown:  just under 3 minutes

Personal Opinions and Difficulty:  I really like this workout.  Different moves that you don't typically see in every workout and you are working every body part.  The best thing about this is that you don't have weights.  I love workouts that use bodyweight as resistance, because it just proves that you don't need to use weights to get a really good workout.
Difficulty: 4/5  Some of those moves are a bit tricky and may take some getting used to, especially if this is the first time you're doing it.
Enjoyment:  4/5  I do enjoy this workout and there is nothing about it that I hate, but I'm not sure I like the set up of going through all of the moves and then repeating them as much as I like the circuit style of training Autumn does in most other workouts.
Overall:  5/5  This workout has a lot of variety and is perfect for those days when you want a workout but don't feel like using the weights.  I think this workout is a great addition to the regular rotation and when it is subbed for Plyo, I still feel like I'm getting a full-body workout (minus the jumping).  This workout and the other included in the Ultimate set are worth it, in my opinion.