ChaLEAN
ChaLEAN Extreme is strength conditioning program based on periodization and breakdown sets. Rather than losing form by lifting quickly, Chalene teaches a technique of slow controlled movements where the muscle remains isolated and contracted for the full range of motion. I have personally found this technique to bring better results for me as a woman than the traditional heavy lifting sets used in P90X.
Chalene Johnson is a motivational trainer as well as one of the best fitness trainers in the industry. She works hard to help you improve your fitness even if you are a beginner.
ChaLean Extreme is a complete Beachbody workout program that includes both fitness and nutrition guides. The fitness guide explains the science behind the training and demonstrates each exercise in the program. It also has a 12 week training schedule so you will know what workout to do on each day. The Fat Burning Food Guide has over 80 receipes as well as tips on how to eat well to fuel your body, even when you are dining out.
In addition to the workout dvds, Chalene includes a get started dvd that has “Burn Basics” and “Band Basics” as well as a bonus “Healthy Eats & Kitchen Makeover” right from Chalene’s filmed right in Chalene’s own kitchen. Because Chalene understands the importance of confidence in motivation and performance, she also includes an audio CD, Extreme Motivation, to play in your car or when you just need an extra boost to keep on track.
The 90 day program is divided into three 30 day phases: Burn, Push, and Lean. In the Burn Phase, Chalene uses combination exercises to work both the upper and lower body at the same time. The goal is to lift heavy enough to reach failure (shaky muscles) at 10-12 repititions.
In the Push Phase, you will challenge your muscles to lift even heavier, reaching failure at 6-8 repititions. During the 30 days of Push, you will focus on only one body part at a time as you learn to lift slow and lift heavy.
The final phase of ChaLean Extreme is the Lean Phase. In this phase, you will work your upper and lower body along with your core with moves that challenge your strength and balance. This is the phase where most people experience visible fat loss.
This program can be performed without weights or bands by using the weight of your body to increase intensity if you are fairly new to exercising or believe you need to start at a less intense level. Exercises are demonstrated using both resistance bands and hand weights (dumbbells).
Chalene uses Bowflex Selectec weights in the dvds while some of her students use bands. I have a set of Selectec weights and find them perfect for this program because of the limited space they consume and the ability to change weights quickly. There are other brands available other than Bowflex. I also want to stress that dumbbells or bands work fine.
