Alternate Exercises

Want to experiment a bit within the Extreme Results parameters?

Below is a list of exercises to substitute as you move through the program. Feel free to perform any of the exercises in place of the previous number.
Also, if you are fortunate enough to have Extreme Cardio in your area, classes can be substituted for workouts on occasion.

Exercise Substitutes

Box Jump (Unilateral):

Elevate one leg off the ground and lower body until leg is parallel with ground. Jump onto box. Lower body until leg is parallel with ground and jump back to starting position. Perform all reps per side before switching. M 2

Step Side Jump:

With feet slightly wider than shoulder width, elevate on foot onto an ankle high step. Lower body until legs are parallel with ground and jump to the opposite side of the step. Lower body until legs are parallel with ground and jump back to starting position. H 3

Weighted Squat Jump:

With feet slightly wider than shoulder width, hold dumbbells suspended at sides. Lower body until legs are parallel with ground and jump as high as possible. M 2

Bosu Transition Jump

With feet slightly wider than shoulder width, place a Bosu ball between feet. Lower body until legs are parallel with ground. Jump onto the Bosu ball with a slightly narrower than shoulder width stance. H 3

Squat - Supported (Unilateral):

With a supported head high grip, elevate one to the front of the body and lower body until leg is parallel with ground. Perform all reps per side before switching. M 2

Lunge - Supported (Unilateral):

Place one foot against a supported bar and hold at a chest high level. Elevate back leg and lower body until front leg is at a ninety degree angle and back knee is an inch from ground. Perform all reps per side before switching. M 2

Bench Lunge:

Elevate back foot onto a flat bench and lower body until front leg is at a ninety degree angle. Extend to the upright position. Perform all reps per side before switching. M 2

Medicine Ball Squat Press:

With feet slightly wider than shoulder width, hold a medicine ball at chest. Lower body until legs are parallel with ground. Extend to the upright position and extend medicine ball overhead in an explosive fashion.

Pushup-Bench Dip:

In the upright pushup position, place a hand on the end of two flat benches. Lower body until a slight stretch is felt then extend to the upright position. Jump forward until hands are beneath shoulders and lower body until legs are parallel with ground. Extend to the upright position. M 2

3 Way Bosu Lunge:

Stand on a Bosu ball with a slightly narrower than shoulder width stance.
1. Step forward until front leg is at a ninety degree angle and back knee is an inch from the ground. Step back to the upright position.
2. Step to the side to a slightly wider than shoulder width stance and lower body until legs are parallel with ground. Step back to the upright position.
3. Step back until front leg is at a ninety degree angle and back knee is an inch from ground. Step back to the upright position. Perform all reps per side before switching.

Cable Side Step Up:

Place one foot on side of step, knee height, with a slightly wider than shoulder width stance. Hold a handle from a low cable attachment and step up. Do not place opposite leg on step. Perform all reps per side before changing legs.

3 Way Pushup:

With hands on a Bosu ball in the upright pushup position,
1. Bring one hand onto floor and lower body until nose is an inch from ground. Push body back up into the upright position.
2. Lower body until nose in an inch from Bosu ball. Extend to the upright position.
3. Bring other hand onto floor and lower body until nose is an inch from ground. Push body back up to the upright position.

Step Down

(Not Pictured)
Place on leg on the side of a knee high step and extend the opposing leg towards ground. Lower body until suspended foot is an inch from the ground. Perform all reps per side before switching.

Upright Bicycle:

Lie on a bench with hands behind ears and legs extended. Contract body to the seated position until an elbow makes contact with the opposing knee. Alternate sides.

Upright Birddog:

Place hands and toes on the ground with knees slightly elevated. Extend opposing limbs. Alternate sides.

Bosu Ball Medicine Ball Throw:

Sit on a Bosu ball and elevate calves parallel with ground. Utilize a partner to throw and catch a medicine ball. Twist in the upright position to intensify.

Stability Ball Crunch (Unilateral):

Sit on a Bosu ball and elevate calves parallel with ground. Utilize a partner to throw and catch a medicine ball.