Brazil Butt Lift Cardio Axe
Leandro Carvalho’s Brazil Butt Lift from Beachbody introduces you to Brazilian dance moves with the Cardio Axe (ah-shay) workout. This workout is about 30 minutes in length.
I am not too coordinated when it comes to any dance moves, so this workout was a struggle for me as far as staying focused. I could get the moves when we went through the learning segments, but I stumbled a lot with me two left feet when we put moves together into a combination in the form of dance.
I kept telling myself to just keep doing my best. I knew I was getting something out of it by the fact that my body was moving. I struggled with Turbo Jam the first few times I did those workouts, too. For some, dance comes easy. For people like me, it’s a good thing the DVD player is in my living room and I am the only one around to watch me shake my booty!
I really believe that I got a much better (more intense) cardio workout from the Bum Bum workout. I have high hopes that the more I do the Cardio Axe, the more I will like it and feel like I am getting a good cardio workout from it.
I think back to my first car. It was so cool to have my own car. The only problem I had to overcome is I did not know how to drive it because it had a manual transmission. It was parked on the street for the first two months I owned it. Finally, I decided that I would learn how to drive a manual transmission. That was 25 years ago! Do you know what I drive now? A manual transmission!
This is my point…sometimes, I am slow to change. I have to do things a few times to find a comfort level. I am not comfortable with dance. I feel like I work against the music rather than with it. I also know that if I practice, I will get better.
Oh, let me add an interesting tid bit about this Beachbody workout program. You can set it up in either the English or Spanish language. You can also choose to use subtitles if you want to read what is being said. I thought those were interesting options and wanted to share them with you.
Who knows, maybe when I get the moves down in English, I will mix it up with Spanish. By then, I will have Leandro’s moves and instructions fine tuned. I might as well learn a few Spanish words in the morning while getting my butt high and tight!
ChaLEAN Extreme Push Circuit 1
Hello phase II! ChaLEAN Extreme has three phases: Burn, Push, and Lean. In the Burn phase, we used a weight that put our muscles in failure at 10-12 reps. In the Push phase, we increase the weight and decrease the reps to a failure range of 6-8.
Push Circuit 1 focuses on biceps, triceps, glutes, and hamstrings. Unlike the Burn phase, Push concentrates on one muscle group at a time rather than stepping through a compound exercise which engages the lower and upper body at the same time.
An example of this is the standard bicep curl. Bicep curls were also used in the Burn phase but they were joined with a variation of squat to work on the lower body at the same time. If you think this makes the Push phase easier, think again! My triceps and biceps were shaking and burning by the end of this routine.
Chalene continues with the breakdown reps we came to know in the Burn phase. This time, however, she adds more of them to the routine. Muscle fibers twitch, your mind gets really focused, and you accomplish more than you thought possible. Cool.
Tony Horton uses the 6-8 rep range in P90X. There are at least three key differences between the two training styles though. In P90X, Tony uses a superset series. He moves through a series of three muscles groups (biceps, triceps, shoulders), takes a short break and repeats the set. The reps are done in good form but at a faster rate.
Chalene puts your focus on one muscle group (i.e. biceps). The reps are super slow which keeps your muscle engaged and working for a longer period of time. Then, when your muscle seems exhausted, you take about a ten second break and somehow find the engery to do a breakdown set of three ultra slow reps.
I think both methods bring results. One of the things I love about Beachbody workouts is the variety of training techniques. It is important to have variety in your routines.
I have read over and over about getting bored after doing a certain workout program week after week. That makes sense. As much as I love pizza, if that is all I ate meal after meal…day after day…I wouldn’t like pizza so much anymore.
I recommend starting with a Beachbody workout that sparks an interest for you and will help you stay committed. Then, add in something like Tony Horton’s One on One or 10 Minute Trainer workouts which will add variety and keep pushing play. Please feel free to contact me if you need help choosing your first program or a supplemental program.
Keep pressing play!
ChaLEAN Extreme Burn Circuit 2
Burn Circuit 2 of Chalene Johnson’s ChaLEAN Extreme workout program burns through nine compoud strenght training exercises. Since this workout is in the “burn” phase of the program, Chalene asks you to use the heaviest weight you can to reach failure between 10 and 12 reps. If you can make it pass 12 repetitions in an exercise, you didn’t lift heavy enough. If you couldn’t make it to 10 reps, you lifted too heavy.
Burn Circuit 2 works the entire body with a concentrates on triceps, back, and biceps. You’ll also hit your legs pretty good with sumo and bowler squats, dead lifts and lunges worked in conjunction with the upper body moves. You naturally work core and abs with this type of a workout, too. And, just so we don’t miss anything….Chalene ends the routine with triple threat push ups.
Triple threat push ups are actually three different forms of push ups done in sequence and repeated until failure. The first push up is a tricep push up. The second one is a stand push up with the hands should width apart. The third and final push up in the sequence is a spider push up where the legs are spread wide.
Triple threat push ups work the triceps, shoulders, chest, abdominals and core muscles. If you do this routine enough, you’ll learn to love push ups. Don’t worry ladies. Chalene allows you to do them on your knees if you need to modify but asks you to keep good form and push through what you can.
I like using the Bowflex SelecTec dumbbells because they don’t take up as much room. They’re also easy to go from one weight another. I’ve found, however, that I like putting my ChaLEAN Extreme (CLX) dvd in my computer rather than watching it on my television set. This makes it easier for me to select pause when I needed to change weights.
I got my SelecTec weights used from someone selling them on Craigslist. I believe you should always buy the best you can afford. When it comes to weights and gym equipment in general, used equipment is perfectly functional and fine as long as it is a quality product in the first place.
I’ve used a generic set of selectable weights in the past. They’re not worth it. The Bowflex brand is definitely the way to go. I don’t make a penny on the new or used sale of any Bowflex products, so this is a from the heart testimonial.
ChaLEAN Extreme moves quickly from one exercise to the next. While I used a standard set of dumbbells when I was doing Tony Horton’s P90X Extreme Home Fitness program, I like being able to adjust quickly in CLX.
I just watched an infomercial for Shaun T’s Insanity program. It looks amazing if you’re looking for high intensity cardio interval training. Let me tell you how you can save 25% on ChaLEAN Extreme, P90X, and Insanity. All you have to do is
Happy Holidays! Get in the best shape of your life in 2010. Shop at the Beachbody store to get started now.
ChaLEAN Extreme Burn Intervals
I’ve written about interval training in several articles on my website because all Beachbody fitness programs incorporate some form of interval training. Why? Because it’s effective at increasing your heart rate and metabolism and brings variety into your workout routine.
I was looking forward to the ChaLEAN Extreme Burn Intervals workout. I expected high intensity cardio intervals mixed with a lower intensity cardio interval to let me catch my breath and recover. Well, I was surprised…
Burn Intervals does use high intensity cardio intervals; however, the recovery interval is resistence training with a new twist. I’m used to doing either 6-8 repetitions with heavy weights or 10-12 with a slightly lighter (but still heavy) weight for resistence training. That’s the regimen for P90X and is the standard in most gyms.
Chalene’s Burn Circuit routines use a rep count of 10-12 with the heaviest weight you can use to get to failure in that range. The Burn Intervals takes you in the opposite direction. Chalene asks you to use a light weight. I used five pounders, and I’m glad I listened to her! My shoulders were screaming and my triceps were shaking because we did so many reps that we didn’t even count them.
By the time your muscles were really burning, it was time to go on to the next high intensity cardio interval. The cardio exercises are plyometric in nature and could easily fit into a P90X program. Both the P90X Extreme Home Fitness and ChaLEAN Extreme workouts put you in the mindset of training like an athlete.
One of the things I liked about Chalene’s program is only one round of each exercise is performed. Tony likes to do two rounds of each exercise, usually in a superset. I really like the variety, and I stay motivated to push a little harder because I know I’m only doing that exercise (no matter how difficult for the moment) one time. When it’s done, it’s done.
ChaLEAN is a positive trainer. Her attention to detail in form is very helpful. She is mindful of the need for proper nutrition and keeping your time, life, and emotional health in balance as well. I think most women will relate better to Chalene than Tony although both are champion trainers in my book.
Core Ball Sandwich Flatter Abs!
I finished Tony Horton’s One on One Core Ball Sandwich feeling like I’d accomplished a great challenge yet missed the mark on athletic ability. My core muscles received a muscle twitching trembling workout, but I had to practice Tony’s mantra to “do your best and forget the rest.”
I struggled primarily with the pull ups. I’ve worked my way up to one chin up, and I’m quite proud of that. I don’t plan on ever being able to keep up with Tony on the pull ups. He’s a machine when it comes to pulling himself above that bar!
Core Ball Sandwich is a series of ten exercises that are done in two rounds. In keeping with this trainer’s style, three exercises are done in super set style and then, the next set of three, followed by another set of three. Ok, so that adds up to nine…he throws in an extra ball exercise.
A set of pull ups starts each super set of three exercises. The pull ups are not standard pull ups like you’d see in a beginner’s course. Remember, One on One workouts were designed for P90X graduates who wanted to continue using extreme fitness training routines. These pull ups are for extreme workouts. If you’re like me and can’t do them, you just do what you can.
After a set of pull ups, you’ll move on to a set of balance ball exercises. These are challenging because you have to use tiny little muscle to stabilize your body. For example, one of the balance ball exercises requires you to do push ups with your hands on the ball and your feet on a bench. I modified here by placing my feet on the floor. Modifying exercises allows you to build up strength and endurance over time while preventing injuries from overexertion or improper form.
The final set of exercises is performed with a basketball. I didn’t have a basketball, so I used a four pound medicine ball. I really liked using a smaller ball in this workout. I thought the added weight worked well to intensify the V-up crunches. It was also easier for my hand to palm during the push up exercises than a basketball would have been for me.
Core Ball Sandwich is an extreme fitness workout that brings both challenge and variety to any Beachbody program. It takes advantage of interval training to get your heart rate up which means your metabolism is charged. When your metabolism is burning so is fat! This workout brought plenty of sweat and as I write this, my abs are still on fire.
