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!
Burn It Up Exercise List
Phase III of Debbie Sieber’s slim training workout, Burn It Up, is about 59 minutes in length. After you’ve done this routine several times, you can anticipate what exercise is coming up. I think this program is lacking in one area. It doesn’t have a list of the exercises in writing, so you can follow along, and it doesn’t put the names of the upcoming exercise on the screen.
I guess I was kind of spoiled with the P90X Extreme Training Fitness Guide. Each workout had it’s own section where each exercise was not only listed but a brief description was included. When you had a DVD playing, the bottom of the screen would tell you what exercise to expect next. As you learned the names of the exercises, it was easier to develop a comfortable routine as a member of the class.
I was thinking about this because I did Tony Horton’s July One on One: Cardio Intervals DVD last week. I didn’t have a list of exercises, but Tony had one taped to the mirror in his gym. That kept him on track. He would announce the exercise that we were doing next, but I didn’t have a list anywhere and the screen didn’t provide that information either…read more
