BeFit in 30 Extreme//90 Day Program

I already have a blog post called BeFit in 30 Extreme which is the review of a DVD workout I checked out at the library. It contains three 20 minute workouts. You do each workout once a week and repeat for 30 days. Well, that DVD was just the first month of the BeFit in 30 Extreme program. There are 2 more months worth of workouts that get progressively harder. So it’s really a 90 program, but has three 30 day phases. However, the final 6 workouts are not available on DVD. But, the entire 90 days (including the first 3 workouts I reviewed on DVD) are available for free on YouTube. So this review encompasses the entire program, including the first 3 workouts that I have already reviewed.

What is BeFit in 30 Extreme? Here is how BeFit describes it on its YouTube page: BeFit In 30 Extreme is a free, high-intensity, metabolic-conditioning workout program that focuses on power, agility, and strength to burn fat and build lean, toned muscle. Join Expert Trainers Scott Herman and Susan Becraft as they take you through 3 progressive 30 day programs adding up to a total 90 day challenge to build endurance, burn calories, and deliver accelerated results. Try it today for the ultimate total body-sculpting experience!

Having done the entire program now, I can say that I really enjoyed the workouts. They were all great workouts that got progressively harder. Level 1 and 2 do not deserve the “extreme” label, but they are still great workouts. Level 3 however is very intense! As for the “total body”–that needs clarification. None of the individual workouts are total body regardless of what they are titled. However, each level as a whole is total body. So if all 3 workouts in each level are done, then you have worked your entire body and got some cardio, too. And you could easily do that with Levels 1 and 2–do all 3 workouts back to back for an approximately 60 minute total body + cardio workout. But Level 3? That would probably wear you out!

As for the trainers, I really liked them both. Scott seemed to have a better handle on leading a video workout than Susan did. She seemed rather new to the process, tho she did do a good job. She just seemed to be a bit confused at times–but she quickly oriented herself. I actually think it had something to do with being exhausted. She seemed to find these workouts very challenging and sometimes, especially at the end of a workout, she seemed to have a harder time focusing. She was breathing hard tho! Scott got tired too, but he was more of a machine than Susan. He did the majority of the workouts. Susan took more “form breaks.” Overall, they both did a great job and I enjoyed them. Production quality was good. The music was generic; loud enough to hear but not overpowering. On the YouTube channel for this program they have a link to their rotation calendars but when I click on them they are messed up. However, I did find them online and have posted them below with each month/level.

One more note before the workout breakdowns. In the BeFit Playlist for the BeFit in 30 Extreme program, there is more than just the nine 20 minute workouts below. There is the introduction to the program done by Scott and Susan and there are also 6 “challenges” that are approximately one minute each. There are two challenges for each level/month. However, the challenges are not actual bonus mini-workouts. All they contain is Scott or Susan demonstrating two challenging exercises and telling you to do them for a specific amount of time (usually a minute each) but that is all. You do not actually do the exercises with them, so I am not including those in this review.

Level One/Month One has already been reviewed on this blog, so you can check out the full review here. But I will go ahead post the reviews for the individual workouts below, so that the review of the program is complete in this post. They were all good, solid workouts that were at an intermediate fitness level.

Legs, Thighs & Butt is 22 minutes long; 2 minute warm up, 14:20 minute metabolic strength circuits, 1 minute abs and 2:15 minute stretch. This workout is mis-titled. But when the workout starts, Scott (who leads this workout) states it is for your butt, legs and back–and this is actually what it works, with a bit of shoulder and core work, too. Overall, for only 20 minutes, this is an excellent metabolic strength workout. This workout is set up in circuits. There are 3 circuits and each circuit contains 3 exercises. You do each exercise for 60 seconds and get a 30 second recovery between each exercise. Once you finish a circuit, Scott previews the next 3 exercises before you start the next circuit. Warm up consists of jumping jacks, butt kick run, side to side jumps, lateral lunge stretch, and “worlds greatest stretch”–start in plank, bring one foot up to hands (so deep lunge/stretch) and raise same side arm as front leg to ceiling.

Remember, each exercise in each circuit is done for 60 seconds with a 30 second recovery between each exercise. After one circuit is complete, Scott demonstrates the next 3 exercises. It ends with one minute of core work done as 2 exercises done for 30 seconds each. You need a variety of dumbbells for this workout. I used 8, 12, 15 and 25 pound dumbbells. Scott and crew each only had one set of dumbbells and I do not know the weights they used but I will list my weight below. Since you are doing each exercise for 60 seconds, it is a high rep workout so you cannot lift super heavy. The pace of Scott’s reps is usually pretty brisk, too.

Circuit #1: 1. squat press (squat w/ overhead press) 12# DBs, 2. stiff leg deadlift (25# DBs), 3. bent-over T row (bent over and raise arms to the side, elbows bent as they come up, as if you are trying to get your shoulder blades to meet) (12# DBs)

Circuit #2: 1. split squats (alternating squat jumps), 2. bent-over alternating row (piston row) (15# DBs), 3. alternating side lunge (12# DBs)

Circuit #3: 1. alternating reverse lunge w/ straight arm overhead raise (one 12# DB held in both hands), 2. rear delt fly w/ alternating deadlift (8# DBs), 3. swimmers (on belly on floor, swim/paddle straight arms and legs)

Core: (30 seconds of each exercise) 1. Russian twists (one 8# DB held in both hands), 2. lay on back still holding DB in both hands, raise DB to ceiling and raise head/shoulders off ground; scissor legs from ceiling to a few inches off floor

Total-Body Weight Loss is 20 minutes long; 1:45 minute warm up, 14:25 minute cardio circuits, 1 minute abs, 1:40 minute stretch. This workout is not a total body workout. It is a cardio workout led by Scott. It is a decent little cardio workout for being only 20 minutes. My heart rate never got sky high, so this doesn’t qualify as a HIIT workout. Just an intense little cardio workout. It is set up in circuits. There are 3 circuits and each circuit contains 3 exercises. You do each exercise for 60 seconds and get a 30 second recovery between each exercise. Once you finish a circuit, Scott previews the next 3 exercises before you start the next circuit. Warm up consists of jumping jacks, butt kick run, side to side jumps, lateral lunge stretch, and “worlds greatest stretch”–start in plank, bring one foot up to hands (so deep lunge/stretch) and raise same side arm as front leg to ceiling.

Remember, each exercise in each circuit is done for 60 seconds with a 30 second recovery between each exercise. After one circuit is complete, Scott demonstrates the next 3 exercises. It ends with one minute of core work done as 2 exercises done for 30 seconds each.

Circuit #1: 1. high knee run, 2. jumping jacks, 3. burpee

Circuit #2: 1. skaters, 2. squat, squat, tuck jump, 3. toe jumps w/ hands over head

Circuit #3: 1. Heisman (two runs and knee raise/pause); 2. fast feet w/ alternating reverse lunge (when you lunge, your hand will touch ground); 3. mountain climbers

Core: (30 seconds of each exercise) 1. bicycles; 2. windshield wipers

Fat-Burning & Abs is 22 minutes long, 2 minute warm up and 1:20 minute stretch. This workout is led by Susan Becraft and the first thing she says when the workout starts is that this is a “abs, chest and thigh workout.” Her workout is set up basically the same way Scott’s is set up–3 circuits of 3 exercises, each exercise is done for 60 seconds with a 30 second recovery between each exercise. What is different about Susan’s workout is that instead of finishing the workout off w/ 60 seconds of core work, she has two minutes of “finisher” exercises. For this workout you will need some dumbbells. Susan and crew each only have one set of dumbbells but I used 7, 8 and 12 pound dumbbells. I have no idea what the weight of their dumbbells were, so the numbers listed below is the weight of the dumbbells I used for the exercise. This is another effective little workout. Again, nowhere near the “toughest workout” I have ever done but still a great little workout.

Just like Scott’s workouts, the warm up consists of jumping jacks, butt kick run, side to side jumps, lateral lunge stretch, and “worlds greatest stretch”–start in plank, bring one foot up to hands (so deep lunge/stretch) and raise same side arm as front leg to ceiling. Remember, each exercise in each circuit is done for 60 seconds with a 30 second recovery between each exercise. After one circuit is complete, Susan demonstrates the next 3 exercises. It ends with 2 minutes of finishers–however, during this finishers Susan doesn’t demonstrate the exercises before you do them and you get very little recovery between the exercises.

Circuit #1: 1. alternating curtsy lunges (12# DBs), 2. push up rotations (one push up, side plank, one push up, side plank other side), 3. alternating V up (legs and arms straight, V up, tapping hand to opposite toe)

Circuit #2: 1. squat shuffle outs (hold one DB in both hands, lower into squat and quickly shuffle feet out side to side) (12# DB), 2. forward presses in deep lunge (holding a DB in each hand, torso leaned forward, start w/ palms facing ceiling, press DBs in front of you while rotating palms downward) (7# DBs), 3. side plank “kick out” (get into side plank on straight arm and bring top elbow to top knee; 30 seconds each side)

Circuit #3: 1. deep lunge chest flys (holding a DB in each hand, torso leaned forward, do a chest fly, “scoop” DBs from sides of body to overhead, palms facing ceiling) (7# DBs), 2. plank fire hydrant (in high plank, bring one knee under body to same side elbow, then outside of body to same side elbow, then back under body to same side elbow then bring it out straight behind you and lift; alternate sides), 3. bicycle maneuver

Finishers: 1. tire flips for 60 seconds (hold DBs in underhand grip (palms facing ceiling), squat, bringing DBs to toes then swing DBs up overhead while standing and raising up onto toes) (8#DBs), 2. plank knee drives for 30 seconds (in high plank, alternate bringing knees to opposite elbows), 3. tabletops (while in tabletop/crab, raise one foot and tap w/ opposite hand, alternate sides)

Level Two/Month Two was more challenging than level 1. Still not “extreme” but more difficult than level 1. Especially Lower Body and Total Body Conditioning.

Lower Body Workout is 22:30 minutes long; 1:30 minute warm up and 2 minute stretch. Lower Body is led by Scott Herman. The workout consists of 3 circuits. Each circuit has 3 strength exercises that are done for 60 seconds with a 30 second recovery between each exercise. The workout ends with a more extreme finisher move and a minute of core work. You will need a variety of dumbbells (I used 10, 12, 15 and 20 pound dumbbells) and a chair/bench/high step (I used my square high step at 16 inches). For only 20 minutes this was actually an excellent lower body and back workout with a bit of core and shoulder work. I really enjoyed it.

Circuit 1:

1. Front squat w/ overhead press (10# DB)
2. Single leg deadlift (one 15# DB)
3. Alternating Renegade Row (one 15# DB)

Circuit 2: 

1. Bulgarian Split Squat (high step + one 15# DB)
2. Dumbbell pullover w/ hip raise (high step + one 20# DB)
3. Plank row w/ a fly (high step + one 10# DB)

Circuit 3:

1. Alternating reverse lunge w/ overhead DB raise (one 10# DB)
2. Alternating side lunges (one 15# DB)
3. Side squat w/ single arm high pull (one 10# DB)

Finishers:

1. Renegade freaks (alternating renegade row but raise opposite leg while rowing–do for 60 seconds) (one 15# DB)
2. Lay on back w/ feet/legs raised straight to ceiling; raise arms/hand to feet (30 seconds)
3. Hip swivels (lay on back, knees bent and hands reached toward feet; swivel hips side to side, reaching hands toward feet) (30 seconds)

Cardio Ab Blast is 21:30 minutes long; 2 minute warm up and 1:30 minute stretch. This workout is led by Susan Bercraft. From the title, this workout is obviously core focused, but there is no cardio. However, it does also work your chest and lower body. It was a good workout but IMHO, not as challenging as Lower Body. The workout consists of 3 circuits. Each circuit has 3 strength exercises that are done for 60 seconds with a 30 second recovery between each exercise. The workout ends with a 1:30 minute core finisher. You need a variety of dumbbells for this workout. I used 20 and 12 pound dumbbells.

Circuit 1:

1. Triple squat w/ dumbbell (hold the one dumbbell by the end of the dumbbell and pulse down in a deep plie squat 3x then raise0 (one 20# DB)
2. Push ups
3. Oblique side crunch (lay on hip, knees bent to side, and do crunches in this position)

Circuit 2:

1. Lateral leg touch taps (get into static squat but straighten one leg out to side; raise and lower straight leg–30 seconds each leg)(12# DBs)
2. Chest press (20# DBs)
3. Side V-ups (get on one hip, leaning on bottom elbow, legs and top arm straight; raise straight legs and top arm, touching fingertips to toes–30 seconds each side)

Circuit 3:

1. Star side planks (in side elbow plank, raise top arm and top leg into air–both arm and leg are straight, 30 seconds each side)
2. Alternating scissor legs w/ chest flys (straight legs will scissor as you do chest flys) (20# DBs)
3. Three level crunch (just a basic crunch but done in counts of 3, raising shoulders higher each time)

Finisher:

1. Hold elbow plank for 60 seconds
2. Isometric superman for 30 seconds

Total Body Conditioning is 19 minutes long; 2 minute warm up and 2 minute stretch. This workout features both Scott and Susan leading this workout! So that is new and different! The title of this workout is misleading. It isn’t a strength workout per se–more of a cardio workout with some body weight strength. And it was harder than I expected! Overall it is probably intermediate level but it is the structure that gets a bit brutal. It is structured like all of the others:  3 circuits; each circuit has 3 exercises that are done for 60 seconds with a 30 second recovery between each exercise. The workout ends with a one minute finisher. What makes this workout challenging is trying to do some of the exercises for a solid minute without stopping. Some exercises this was no problem–but others (tuck jumps!) it was much harder and I did have to stop a time or two during that minute to regroup. No equipment is needed for this workout.

Circuit 1:

1. Rotating skier jumps (180 squat jumps)
2. Groiners (wide mountain climbers–feet come to outside of hands)
3. Plank push ups (high plank to low plank)

Circuit 2:

1. Double tuck (in plank, jump feet in and out)
2. Lateral shuffle drop (shuffle twice and jump/drop into squat)
3. Hop hop tuck (two small hops, one tuck jump)

Circuit 3:

1. Plank salutes (in plank, alternate tapping hand to opposite shoulder)
2. Butt kick runs
3. Fast feet sprawl (fast feet then drop into burpee on Scott’s command)

Finisher: Salute groiners for a minute (this is simple a combination of plank salutes and groaners)

Level 3/Month 3 finally takes these workouts to the “extreme” level advertised as the title of this program. The first two months used the same basic structure for all of the workouts. But month 3, this structure changes. Instead of each circuit having 3 exercises w/ a 30 second recovery between each exercise, the circuits now have 4 exercises with only 15 seconds of recovery between each exercise. Plus, the exercises get more advanced. Much more challenging and intense workouts.

Extreme Total Body Fat Burning Workout is 22 minutes long; 1:30 minute warm up and 1:30 minute stretch. This workout is led by Susan and it is much harder than Level 1 or 2 workouts! It is an intense cardio workout that uses dumbbells to kick up the intensity. It wore me out! Excellent workout. It is made up of the usual 3 circuits, but this time there are 4 exercises in each circuit. Each exercise is done for 60 seconds w/ a 15 second recovery between each exercise–so more exercises in each circuit and less recovery time. The workout ends w/ a 60 second finisher. You need at least one light dumbbell for this workout. I used one 5 pound dumbbell and one 10 pound dumbbell.

Circuit 1:

1. Push Jerks (jumping jacks but you press a single DB held in both hands out in front of you as you jack) (5# DB)
2. Jump Squat w/ Rotation (do woodchops w/ DB while doing jump squats) (5# DB)
3. High Knee Touches (high knee run while twisting DB side to side and tapping top of thighs w/ DB)
4. Burpees to Push Up

Circuit 2:

1. Single Knee Strike (fast knee lifts, raising one DB over head and bringing to knee; 30 seconds each leg) (5# DB)
2. Single Leg Jump (lunge back and jump, bringing knee up; 30 seconds each leg)
3. 4 Mountain Climbers into Stand (I jumped instead of standing–so a mountain climber burpee)
4. Plank Tuck Ins (in plank, jump feet to side them back out to plank, then jump feet up to other side and back to plank)

Circuit 3:

1. Power Jacks (similar to air jacks)
2. Alternating Snatch (start in squat and snatch a single DB from the ground to overhead, coming up on your toes; alternate sides) (10# DB)
3. Plank w/ Rotation (from plank, rotate to side plank raising dumbbell to ceiling; alternate sides)
4. Rotating Jump Lunges (alternating jump lunges while doing a figure 8 w/ DB) (5# DB)

Finisher: Single leg squat hold; 30 seconds each leg (10# DB)

Extreme Cardio Abs Fat Blast is 22:30 minutes long; 2 minute warm up and 1:30 minute stretch. Another toughie! These Level 3 workouts are very challenging! Both Scott and Susan lead this workout and like the other Level 3 workout, it is made up of 3 circuits with 4 exercises in each circuit. Each exercise is done for 60 seconds w/ a 15 second recovery between each exercise. It ends w/ a 30 second core finisher. Dumbbells are used primarily to increase intensity so you get the extreme burn. I used 8, 10 and 12 pound dumbbells–but mostly I used 8s. What is listed below is are the dumbbells I used for each exercise.

Circuit 1:

1. Plie Jump Squats (10# DB)
2. High to Low w/ Rotation (lunge to side bringing DB down low then swing DB all the way across body to ceiling on other side of body–30 seconds each side) (8# DB)
3. Power Ups (alternate superman with plyo push up)
4. Power V-Ups (8# DB)

Circuit 2:

1. Dumbbell Swing w/ Rotation (quarter turn jump squats while doing a kettle bell swing w/ a DB) (12# DB)
2. Jumping Side Kicks (alternate sides)
3. Stir the Pot Lunges (lunge from side to side while doing the stir the pot move w/ a dumbbell) (8# DB)
4. Boat Rotations (Russian twists while in bent knee boat pose) (8# DB)

Circuit 3:

1. Russians (Russian kicks (kick pointed feet forward while in partial squat) holding one DB in both hands) (8# DB)
2. Push Up Jacks (jack hands in and out while doing push ups)
3. Froggers (start in plank, jump feet in so you are in a deep squat and bringing hands up while staying in squat, then jump feet back out to plank)
4. X Out (lay on back, knees bent and raised and hands at calves; open body out into X–arms and legs wide–keeping head/shoulders and feet/legs off floor)

Finisher: 30 seconds of Ab Rockers (rock while in full boat pose)

Extreme Power Sculpt is 23 minutes long; 2 minute warm up and 2 minute stretch. This workout is led by Scott. This is another great workout in the series. There is one in each level I always like best and it is usually the one led by Scott that focuses on glutes and back. Well, this one is my favorite of the Level 3 workouts. And it was tough! I have to note that I did use it as a finisher after Cathe Live: PHAT 2 which wore me the #$%&* out anyway–so I had already been working hard when I came to this workout and it definitely finished me off. It is made up of 3 circuits with 4 exercises in each circuit. Each exercise is done for 60 seconds w/ a 15 second recovery between each exercise. It ends w/ a 30 second finisher. For this workout I used a 25 pound kettlebell, one 15 pound dumbbell and two 10 pound dumbbells. Scott and crew just used a dumbbell for kettlebell swings.

Circuit 1:

1. Jump Squat
2. Kettlebell Swing (I used a 25# KB)
3. Jerk Row (start in a lunge, holding DB in same hand as back leg, DB is on floor; jump up, bringing back leg up to knee raise while simultaneously doing an upright row from the floor to standing; 30 seconds each side) (I used one 15# DB)
4. Plank Retraction (get into straight arm plank; dip shoulders, doing a scapular retraction, then raise shoulder back up into a straight back plank)

Circuit 2:

1. Alternating Switch Lunge (alternating jump lunges)
2. Lateral Bounding Hop (think Heismans but jumping wide and holding on one leg for a second before jumping back the other way)
3. Snatch Lunge (reverse lunge holding DB in same hand as leg going back and bringing DB to floor when in lunge, return to standing, snatching DB all the way up body to overhead) (I used one 15# DB)
4. Repeat #3 on other side of body

Circuit 3:

1. Single Leg Cross Behind (curtsy lunge w/ knee raise at the top; 30 seconds each leg)
2. Bridge Russians (get into bridge w/ hips raised and alternate kicking legs out fast while keeping hips raised)
3. Tuck Jumps (these are done slow; you come into a deep squat then tuck jump (loading the legs before jumping)–you spend a lot of time in squat so your legs burn out even tho you are doing it slow)
4. Jump Shrugs (holding a DB in each hand, jump fast while shrugging shoulder) (I used 10# DBS)

Finisher: hold static sumo squat for 30 seconds

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