21 Day Fix Extreme - UPPER FIX EXTREME Workout

Upper Fix Extreme Workout - 21 Day Fix Extreme

I just finished the Insanity Max 30 Challenge and so I am currently doing HYBRID WORKOUTS and decided to try the Upper Fix Extreme from Autumn Calabrese's newest workout program, the 21 Day Fix Extreme.

The workout has you using a couple set of weights (one set of light weights, and another set of heavy weights), as well as a resistance band which is not included in the program unless you purchase the deluxe program. If you don't have resistance bands, you can get them here.

In my opinion, it wasn't as hard as I thought it would be, but like anything, it's all in how hard you push yourself. This was my first time doing this workout, so I was simply trying to figure out what they were doing and making sure that I was doing the exercises correctly which is very important. I actually didn't even have a band with me at the time, so I substituted the band movements with a variety of pull ups. That's the one thing that I would say is a negative about the 21 Day Fix Extreme Program, there are no pull ups. When I begin my 21 Day Extreme Challenge, which I plan to very soon, I will most likely incorporate the pull ups into some of the band exercises.

There are two nutrition plans: the Extreme Nutrition Plan, and the Countdown to Competition Plan, I plan to do the latter which is really focused on carb depletion and helps get you super lean.

21 Day Fix Extreme - Watch Video!

21 Day Fix Extreme - Start Today!

Here are the movement list for Upper Fix Extreme:
Every movement is 1 minute starting with heavy weights, then finishing the last 30 seconds with light weights. Resistance Band movements are as described below. Rest in between each circuit and round. 

WARM UP

ROUND 1 (2X)
- Full Push Up to Half Push Up (30 sec Full, 30 sec Half)
- Wide Grip Lunge (30 sec heavy weight, 30 sec light weight)
- Chest Flys (30 sec heavy, 30 sec light) if you are at the gym, you can use a bench to get more full range of motion
- Band Lat Pull Down (30 sec single arm, 30 sec both arms) if you are at the gym, you can use the lat pull down machine

ROUND 2 (2X)
- Military Press (30 sec heavy, 30 sec light)
- Twisted Abs (30 sec heavy, 30 sec light)
- Post Delt Fly to Hold (30 sec fly, 30 sec hold)
- Dolphins (1 minute)

ROUND 3 
- Hammer Curls (30 sec heavy, 30 sec light)
- Tricep Dips to Leg Up Dips (30 sec legs down, 15 sec right leg up, 15 sec left leg up)
- Isolated Curls Right Arm (30 sec heavy, 30 sec light)
- Kickbacks (30 sec heavy, 30 sec light)
- Hammer Curls (30 sec heavy, 30 sec light)
- Tricep Dips to Leg Up Dips (30 sec legs down, 15 sec right leg up, 15 sec left leg up)
- Isolated Curls Left Arm (30 sec heavy, 30 sec light)
- Kickbacks (30 sec heavy, 30 sec light)

COOL DOWN

I really like this workout because it works out the whole upper body. If you like pull ups, I would recommend doing a variety of different pull ups instead of the resistance band exercises. You can do one pull up variety the first 30 seconds, then switch to another pull up variety the last 30 seconds.

Are you ready to take the 21 Day Fix Extreme Challenge? I have some upcoming challenges, simply message me, or get the 21 Day Fix Extreme Challenge Pack here. As soon as you get your Challenge Pack, please message me here on Facebook so that I can add you to my exclusive 21 Day Fix Extreme Challenge Group so that you can meet and workout with others.

Stay active my friends! =)

21 Day Fix Extreme

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BATTLEFROG Central Florida - 2015

BattleFrog Central FL - March 2015

The BattleFrog Central FL was held on March 14-15 at the Rock on Adventures Ranch. This was my second BattleFrog Series event, and I would have to say that this company definitely puts out a great race. The event hosted elite waves from a 15K distance, 5K's for everyone, a College Dash, a kids race, and even an extreme race for the strong-willed, super human endurance athletes, BattleFrog Series has something for everyone.

Watch more Obstacle Course Racing videos on OCRTUBE.com

I spent all day filming the 15K elite and open waves, so I probably ran almost a half marathon on Saturday first filming the elite start and finish, then going out on the course to film everyone else. It takes a lot of strength and endurance to film these races because I am out there longer than most athletes, and crossing the finish line multiple times. I have to give it up to Beachbody Fitness for keeping my health and fitness on point to do what I do.

I have been filming and running OCR (obstacle course racing) since 2011, and I have a lot of people always asking me what I take out there when I am filming races. Here is a quick list of what I typically take with me when I am filming the races, and not running competition:

Foods and Hydration:
- CamelBak for hydration (depending on the distance of a race, I will add a little P90X Recovery Mix into my camel bak for added electrolytes and calories)
- Liquid calories like Vega Sport Gels
- Cliff Bars and even Peanut Butter sandwiches on wheat
- Mustard Packets to help with cramps =)

Equipment:
- At least 2-3 GoPros
- GoPro Stick for extended shots
- 1 Extra GoPro Battery
- 1 GoPro Head Strap
- iPhone with waterproof cover (for emergency purposes and course map)

The above can change anytime depending on the race, but that's pretty much it. I try to bring the least amount of items so that I can run fast when I need to so that I can keep up with the faster athletes. 

Now for the video. Check out the video that I made, and feel free to comment below what you thought of the event, your toughest obstacle, overall experience, and the type of training that you are currently doing.

BattleFrog Central Florida - 2015 (Full Race)

Sign Up Now - USE Promo Code: "BFBanawa" to save some cash!

Here are some photos:

With Team Dynasty OCR

With Matt B Davis (ORM) and Holly Berkey (Muddy Mommy)

Ryan Atkins - 1st Place Overall Elite (15K)

Coach Dewayne

Do you need some OCR and Fitness Motivation? Connect with me here, and I'll add you to my exclusive fitness group on Facebook. I understand how motivation and accountability can play a key role in life and training. Beachbody Fitness along with OCR has changed the game for me, and I am just paying it forward, and I'd love to help you.

See you at the next race, and stay active my friends!


Get started with your Fitness Journey with the Beachbody on Demand Challenge
($1500 worth of Digital Fitness along with Nutrition and Support)

The Spartan Cruise - Bahamas Spartan Sprint (2015)

The Spartan Cruise - 2015

The SPARTAN CRUISE is a deluxe Caribbean Cruise that featured a Private Island Race; the first in Island Spartan Race! Spartan founder Joe De Sena challenged the world’s best athletes to get on board with him and 1,000’s other Spartans for a truly special weekend adventure.

The Race is a Spartan Sprint distance and the first ever on a Private Caribbean Island. According to many of the athletes who attended, the 3+ Miles and 15+ Obstacles was fun and challenging, suited for all levels of Spartan racers; from first timers and veterans alike.

Meet other OCR Athletes - Create your FREE OCR Athlete Profile on OCRTUBE.com

Check out the video that I edited for Coach Jay Flores, who provided the video footage for me since I was not able to attend. Coach Jay ended up placing in the TOP 20 Overall, and his footage was amazing!

The Spartan Race Cruise - Bahamas 2015

Sign Up - Spartan Cruise!

Click here to watch more of my OCR Race videos

See you at the next race!

Spartan Race Founder Joe De Desena and I

Train for your next Spartan Race, take the Asylum Challenge:

The Story Behind Team Dynasty OCR

Team Dynasty OCR for life!

Team Dynasty was founded in Tampa, FL in 2010. What started as a small Beachbody Coaching team of less than 5 people, has now grown rapidly to an amazing 35,000+ coaches in 2015, and growing more and more every single day. Team Dynasty (aka the Bombshell Dynasty) is part of a huge mission, which is to “Help End the Trend of Obesity” all over the world. Our family of coaches have many specialties and have helped hundreds of thousands of people change their own lives in only a few short years.

First Team Run - 2011

Then one day in the spring of 2011… a few members of the team decided to take it to the next level, and started taking the popular home fitness programs such as P90X, Shakeology, and Insanity to the real test. They were not only focused on looking good in front of the mirror, and feeling healthy on the inside, they wanted to test what they’ve trained so hard for. In a nutshell, they wanted to go PRIMAL and play outside, like our ancestors. This was the beginning and Team Dynasty OCR (Obstacle Course Race Team) was born.

Team Dynasty OCR was founded on the basis that we were all meant to be athletes, to not just look and feel good after finishing a workout or program, but to challenge ourselves, and to test our true overall fitness level with endurance specific sports such as Obstacle Course Racing (OCR). OCR is becoming the fastest-growing sport which invites all fitness levels from the couch potato to the extreme elite athlete.

Tampa Special Ops Spartan Sprint - 2015

Our mission is to continue to “Help End the Trend of Obesity” and also to introduce the world to the sport of Obstacle Course Racing. If we can make fitness fun, we know that more and more people will get involved. This is what Team Dynasty OCR is all about. 

Team Dynasty at Beachbody Coach Summit - Las Vegas

"It's not just about OCR, we teach and educate our members and coaches how to become leaders and how to gain physical and financial freedom so that they can have the means to pay it forward to the global community"

If you are new to the sport of Obstacle Course Racing, or even a veteran, and you would like to experience the TEAMWORK that our team is known for, please connect with us on Facebook, and stay in touch with our events. 

Are you interested in taking a huge part of our success by becoming a Coach on our team? Please contact me, and I will get you started on a path to health, fitness, and financial success, and show you how you can make it a lifestyle. Looking forward to hearing from you. 

Who can join Team Dynasty OCR:

Anyone can run with our team. It doesn't matter if you're a couch potato or an elite athlete. Our team prides itself as one of the best examples of TEAMWORK. We will never leave a teammate behind, and we will always cross the finish line together....in everything that we do! 

Age is just a number! My father (70 years old) and Team Dynasty OCR Coach

Other Team Dynasty OCR Projects:

- Free Beachbody Fit Clubs

- Social Events

- Obstacle Course Races

- Running Events

- OCRTUBE.com, a FREE community for OCR athletes around the world

- Charity Events

Dedicated to growing the sport of OCR Worldwide

Insanity MAX 30 - Friday Fight ROUND 2

Insanity Max 30 - Friday Fight Round 2

Hailed to Shaun T as one of the "hardest workouts that he's ever created", there is no doubt that Max 30 Friday Fight Round 2 is tough. But it's not really that the movements that are difficult, it's the fact that each movement is ONE MINUTE LONG, so if you are going hard, it will be pretty easy to MAX OUT early on unless you are pacing yourself.

Everything to Know About Insanity Max 30

I am so happy that I finally graduated from Insanity MAX 30! 60 days of brutality from Shaun T ha ha =) But I feel so much stronger, leaner, and glad to say that I have another Beachbody Elite Program under my belt! That's what I love about Beachbody, they are always coming out with different programs, so you will never get bored. It's not about the 21/60/90 day program, it's truly about making it a lifestyle.

This workout is of course 30 minutes long which includes a warm up, 3 rounds, and a cool down. Get ready for a fast-paced workout, and keep your E&E (Energy and Endurance Pre-Workout) on hand!

Here's the Max 30 Friday Fight Round 2 Movement List:

WARM UP: (1 min each movement, 2X)
- Med Ball Twist
- Hop Hop Knee
- Mountain Climbers
- Hit the Floor
- Plank Walk

Warm Up - Friday Fight Round 2

ROUND 1: (1 minute each move)
- Iron Legs
- Floor Hops
- Scissor X
- Plank Jacks
- Plyo Hook Lunge
- Hit the Floor Tuck Jumps
- Free Runners Left + Right
- Power Jump Dive Push Up
- Ski Down Abs
- Lat Push Up

Round 1 - Friday Fight Round 2

ROUND 2: (1 minute each move)
- Low to High Switch Kicks
- Slap Back Jumps
- Plank Jack Taps
- Jab Speed Bag right +left
- Plank to Squat
- Lunge Punch Kick
- Genie Tuck Jumps
- Wide Burpee Jump
- X Abs
- Tricep Push Up Jacks

Round 2 - Friday Fight Round 2

ROUND 3: (1 minute each move)
- 10 and 2 Punch
- 8 Jabs 2 Diamond Jumps
- Burpee Punch Alt left and right
- High Knee Abs

Round 3 - Friday Fight Round 2

COOL DOWN 


I am currently hosting Insanity MAX 30 Online Challenge Groups! It's a great way to get the BEST results from a Beachbdy workout program. You will be added to an exclusive TEST GROUP on Facebook and meet other challengers, and you will get all the motivation, tips, and advice from me as your Coach, as well as from other people in the group. It's very simple, just follow the instructions below:

- Buy the Insanity Max 30 Challenge Pack (choose from the options below)
Insanity Max 30 Challenge Pack
Insanity Max 30 Kickstart Challenge Pack (includes the 3 Day Refresh to jump start your nutrition, highly recommended)
- As soon as you purchase your Max 30 Challenge Pack, add and message me on Facebook so that I can send you the Exlcusive Invite to my Challenge Group.
- Get ready for BIG CHANGES! =)


Looking forward to your success! 


Get Started Today!

All-New Shakeology Super Sampler

Shakeology Super Sampler - Only $29.95

Are you on the fence about ordering Shakeology? You've heard of all the benefits, you've seen the results on youtube, but you don't know which flavor to get =)

Shakeology Super Sampler Order Link Below

Well let me introduce you to the NEW Shakeology Super Sampler! You will get 6 Shakeology Flavors all in one box. Now you can sample all the flavors and choose which one is best for you!

Watch the Shakeology Breakthrough Video:

How do I order the Shakeology Super Sampler?
Get the 6 Packet Shakeology Super Sampler by clicking here! You might also be interested in our 4 Pack Shakeology Sampler for only $19.95 available by clicking here!


Related Links:
- How To Make Shakeology Taste Better

Order a 30 Day Supply of Shakeology - Money Back Guarantee! 

Benefits of the Club + Shakeology Challenge Pack

The All New Club Shakeology Challenge Pack

Let's just say SAVINGS and CONVENIENCE is what you get with the ALL NEW Team Beachbody Club + Shakeology Challenge Pack! Get the exciting details below.

March Only Special!!!

BUY NOW

Team Beachbody Club + Shakeology Challenge Pack includes:

1.  3 months Full Access to Beachbody on Demand Digital Fitness Library

2.  10% discount on Team Beachbody purchases

3.  Personalized meal plans

4.  VIP Access to Beachbody Celebrity Trainers

5.  Your very own FREE Team Beachbody Coach =)

6.  Access to the online SuperGym to track your workouts and progress

7.  Message boards

8.  30 day supply of Shakeology (choose your own flavor)

9.  Exclusive Invitation to my VIP Mecca Challenge Group on Facebook!

10.  Workout anywhere as long as you have an internet connection, no more DVDs!

Check out Beachbody on Demand:

Just want Beachbody on Demand? Click Here!

What workouts are included in the Beachbody on Demand Digital Library?
- P90X + Deluxe
- P90X2 + Deluxe
- P90X3 + Deluxe
- P90X One on One, Volume 1
- Insanity
- Insanity: The Asylum, Volume 1
- TurboFire
- Brazil Butt Lift + Brazil Butt Lift Deluxe
- Chalene Extreme
- 10 Minute Trainer
- Hip Hop Abs

*New content and workouts will be added monthly, so there's always something new to try, and you'll never get bored!

Anything else included?
Yes, you'll get "insider access" to HOT releases before they come out. Here are some examples:

- 21 Day Fix, Total Body Cardio Fix
- 21 Day Fix Extreme, Plyo Fix Extreme
- Piyo Sweat
- Focus T25 Alpha Cardio Workout
- Insanity Max 30, Sweat Intervals
- Body Beast Build: Chest and Tris
- P90 Sculpt A

I'm ready, how to I get started?
It's simple, click here to BUY IT NOW!

GET STARTED NOW - CLICK HERE!