Workouts Mar 28 – Apr 3
I am a little late in posting my workout routine from last week. I guess this is because I had just recently decided to post each workout to keep myself accountable and to show my readers that workout schedules can be modified to fit into your lifestyle. We are not a 9-5 society anymore. Most of either work some sort of shift work or have some in the family who does. Here is what I did last week:
Sunday – ChaLean Extreame Burn Circuit 3 and Tony Horton’s One on One Cardio Confusion: Mason’s Choice
Wednesday – Yard work and ChaLean Extreme Push Circuit 1
Thursday – ChaLean Extreme Get Lean Intervals and Recharge
I started writing my workouts on a wall calendar. I like seeing what I have done so far for the week. It pushes me not to let too many rest days bump into each other.
This past week, I started doing the Push Circuits and moved away from the Burn Circuits. I have thought lately about trying out the cardio intensive Insanity program. I guess I might just like to do it to have that accomplishment under my belt. I guess each challenge becomes like earning a new girl scout badge!
I am waiting to hear more about a new Beachbody workout program with Chalene Johnson as the trainer. It is called Turbo Fire. I have seen a short video clip. I would like to see a little bit more about how she designed the program.
In Turbo Jam, Chalene uses seven signature moves. She combines a little Hip Hop and Kickboxing. As you know, anything that takes coordination in the way of dance is hard for me. If the cardio is more like the Get Lean or Burn Interval workouts in ChaLean Extreme, then bring it! I am ready for the challenge.
I hope you sign up as a coach before you get hooked on Beachbody programs so you can enjoy a 25% discount on all products and programs. I paid full price for my first program. I wish I would have known about the discount ahead of time. I also wish someone would have told me about the Showcase Pack that only coaches can purchase.
It is a complete package of six of Beachbody’s most popular programs. P90X, Power 90, Turbo Jam, Hip Hop Abs, Slim in 6, and Yoga Booty Ballet. A coach can get all this for $200. The price for P90X or ChaLean Extreme alone is $119.85.
Cardio Confusion: Mason’s Choice
I decided I wanted something different for cardio today, so I pulled out my new dvd – Cardio Confusion: Mason’s Choice. This is a anther great thirty minute One on One workout from Tony Horton’s gym.
Graduates of P90X will recognize a lot of the exercises. Subscribers of One on One will also see a few familiar moves. This whole workout is based on taking what you know and mixing it up with a non-stop random selection of cardio exercises performed at 30-60 second intervals. Mason literally pulls the next exercise out of a hat and Tony does whatever is pulled.
The nice thing about this cardio session is you get to work your whole body but with enough variety that you do not get bored. I think this idea was actually born with the success of P90X Kenpo X. Most Xers really like Kenpo. Maybe this is because it is over before you realize that you are actually working out and not just playing around. Cardio Confusion is somewhat like that. You will know you are working out, but you will not know what is coming in thirty seconds. That makes it fun.
The Tony Horton One on One workout dvds can be ordered individually or as a set. Each workout is roughly thirty minutes which is about half the length of P90X workouts. Tony and Mason put out a new workout each month, so there is always something new…something to look forward to arriving in your mailbox. You might even want to think about subscribing to the One on One series which will automatically send you the newest release each month.
I am currently working with ChaLean Extreme as my primary program. When I want to throw in an extra workout or substitute a cardio workout, I often turn to my Tony Horton One on One collection. Graduates of P90X who continue to use P90X as their primary program do the same thing. It allows them to work out with Tony’s intensity and bizarre sense of humor while bringing an extra challenge and a lot a variety to their living room gym.
Do you need equipment? You do not need any special equipment for Cardio Confusion: Mason’s Choice. Most of the One on One series does not call for equipment other than a pull up bar. Yes, Tony does still make you attempt (I am honest here) pull ups in some of them. By the way, I know you may be wondering who is Mason…he is the camera guy who keeps Tony Horton company while taping Tony’s personal workout.
Tony Horton’s One on One: Butt and Belly
Tony Horton’s One on One Butt and Belly offers 45 minutes of alternating exercises between the buttocks and the abdominal muscle groups. Tony takes us through two rounds of ten exercises. The first round is super slow and the second round is a speed round. This routine does not require any accessories other than your water bottle, towel, and maybe a mat for the floor work.
Most of the exercises are isometric which means the muscle being worked is engaged throughout the whole movement. You should expect some muscle shaking and a little sweat! Just in case you are curious or would like to print off a exercise guide for this video, I listed the exercises below. Remember that isometric exercises require intense concentration to maintain control and good form.
- Side Hop Squat
- Iso Bike
- Iso Back Kicks
- Iso Torso Twists
- Leap Frog Squats
- Iso Crunch Frog
- Eight Card Pickup
- The Monster
- Warrior Run
- Super Scissors
Tony Horton’s One on One monthly workouts are designed to keep variety in your workout routines and keep P90X graduates pushing play. Tony’s crazy style will keep you motivated. If you haven’t worked out with Tony in any of his other programs, this is a good way to see what he is all about. You can order just one dvd or have UPS deliver a new one to your door every month. Are you up to the challenge?
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!
Ten Minute Crusher Pack
Since I knew October’s One on One training session came with a jump rope, I was expecting the 10 Minute Crusher Pack to use a jump rope to do cardio intervals. I didn’t expect the workout inside. Tony Horton is a crazy trainer who will keep you entertained, motivated, and pushing forward.
The 10 Minute Crusher Pack is actually divided in three 10 minute segments. The first segment is called 20-12 Abs and appropriately works your abdominal muscles. Tony put together a series of ab exercises that alternate between hanging from a chin up bar and work on the floor.
The ab routine is a nice variation to through into your P90X Extreme Home Training workout plan if you get tired of Ab Ripper X or just need a change. It is more challenging than Ab Ripper 100 and Ab Ripper 200 which are both ab routines from Power 90. The 20-12 Abs is more comparable with Ab Ripper X but you will be using the chin up bar a lot to isolate and work those tough abdominal muscles.
The second workout session packs ten minutes full of extreme exercises for legs. It is called Legs of Gold. If you know Tony, then you know that regular squats and lunges will never do. He likes to “mix it up” with any and every variation he sees or can dream up.
If you are new to fitness or to Tony Horton, this leg workout will give you a challenge and probably remind you that you worked legs a day or two later. I cannot compare the intensity of Legs of Gold with the P90X Legs and Back exercise routine. The P90X version is butt burner in my book.
The downside of the P90X Legs and Back workout is the length. You don’t always have an hour to exercise or you might want to just work legs or add them to something besides your back routine. That’s where I think Legs of Gold belongs in my fitness routine. I never thought I would ever be happy with a ten minute leg routine. I guess if you know how, you can get an effective workout in ten minutes.
The last exercise segment is Shadow Boxing. This is a cardio segment that uses the familiar jab, cross, hook, uppercut, kick, block…. It’s like graduating from P90X Kenpo X or Chalene Johnson’s Turbo Jam and then, putting it all together in a fun, playful way.
So, what’s the big deal about a jump rope? The jump rope is used as a warm up and for cardio intervals between segments. Jumping rope is an excellent aerobic activity. I never was very good at jumping rope as a kid. Now, I have a reason to practice. I know I don’t have to be perfect. I just have to do my best. All I have to do is keep my body moving. I can even “jump rope” without using a rope.
