ChaLean Extreme Ab Burner & Recharge
I had a slower workout tonight. I needed it following the brutal leg routines I did yesterday. I started with ChaLean Extreme’s Ab Burner and followed up with the Recharge routine.
I expected Chalene Johnson, also know as Chalene the Machine at my house, to be a little more challenging in her ab routine. Maybe…just maybe, my abdominal muscles are getting stronger in my quest for flatter abs. I have not tried any of her more advanced ab workouts, yet.
Prior to Beachbody, I tried just about every ab exerciser, machine and piece of equipment I could find in the gym. I have found that the variety of ab exercises in Beachbody workouts simply amazes me and I don’t need to go to the gym or buy any extra home gym stuff.
I think I would probabaly compare Ab Burner to either Ab Ripper 100 or Ab Ripper 200 in Power 90. It is not in the same burn level as the P90X Ab Ripper X. This a beginner level ab routine that lasts just over ten minutes. The next time I do abs, I think I will switch to Extreme Abs or I’ve Got Abs. Maybe I will alternate these two workouts with Extreme Core. I think Chalene has some challenging moves coming up in these workouts. I guess I should be happy that it is time for me to move on to a harder ab program.
Recharge was a short (less than 21 minutes) stretching and yoga combination. How could you not love that? This workout gave a lot of attention to stretching your back and hamstrings. I really enjoyed the stretch. It reminded me somewhat of P90X X Stretch. You know, that day when it just feels so good to work out? (I am not referencing the 92 minute P90X Yoga X. Now, that’s torture! A true love/hate relationship.)
The next time I do a stretching routine with ChaLean Extreme, I may try the Dynamic Flow Yoga. I can see myself staying with this one for a while though. It felt so good to have a nice slow full body stretch. The short duration of the workout also allowed me to fit in abs tonight.
The Recharge workout could be done by any fitness level, including beginner. Chalene does a great job demonstrating how to modify different moves and positions to make the stretch either more challenging or less intensive to fit your current capabilities. I enjoyed the stretch. I think you will, too!
Brazil Butt Lift High and Tight
The High and Tight workout in Leandro Carvalho’s Brazil Butt Lift program is about 38 minutes in length including the warm up and cool down periods. This Beachbody workout put a burn in my glutes and inner and outer thigh muscles without making me want to just fall over like many butt intensive routines.
I think the secret is in keeping the muscle groups working at different angles without too much time spent in a single exercise. Sounds a little like Tony Horton’s muscle confusion principle in P90X, huh? Well, when I pressed play for my first workout, I wondered how I would possibly make it through almost 38 minutes of sculpting my backside. The time actually seemed to pass quickly.
This fitness program is divided into three sections. The first section is a series of standing band exercises. The second segment moves to a series of floor movements using a band. (By the way, a band comes with the program.) The final section uses ankle weights with floor exercises.
You do not have to use a band or ankle weights to get an effective workout. I used the band for the first two sessions, but I did not have ankle weights for the last session…didn’t miss them either! I feel like I got a nice booty workout without a billion lunges and squats.
Although the workout has three sections, you can do them separately or all together. The menu allows you to select which of the three sessions you would like to play. Or, you can select the option for playing them sequentially, including the warm up and cool down.
I know my leg muscles are firmer than they were before I started working out with Beachbody videos. Sometime after I am “high and tight” from exercising with Brazil Butt Lift, I will pull out my Slim in 6 program to see how the floor routine feels. When I did Slim in 6, I could not do all the reps for leg work on the floor. That was the most challenging part of Slim in 6 for me.
If you have finished P90X, and you are thinking about designing your own hybrid program, this is a great addition for working your butt. Add it to your P90X Leg routine. Then, your glutes will hurt as much as your quads! Why do we love Beachbody workouts? Because they work…as long as you work! Keep pressing play. Get fit. Stay fit.
10 Minute Trainer Cardio
My workout tonight consisted of a combination of Chalene Johnson and Tony Horton, two of my favorite Beachbody trainers. I started off with the ChaLean Extreme Burn Circuit 3 workout and followed it with Tony’s 10 Minute Trainer Cardio session.
I had really thought about doing some Brazil Butt Lift tonight but I guess I had forgotten how much the Burn Circuit 3 works your legs and butt. My lower body was wiped by the time I completed the ChaLean Extreme session. I was feeling pretty good though, so I turned to my 10 Minute Trainer series. This was one of Tony Horton’s programs in the years prior to P90X.
The basic 10 Minute Trainer series includes five workouts: Total Body, Lower Body, Abs, Cardio, and Yoga Flex. I knew Lower Body and Total Body were out! These ten minute workouts are good to have in your video collection for a many reasons. Here are some of my reasons:
1. You can use the 10 minute workouts individually if you are short on time. This is me in the morning before work! I like to do a little something to wake up, but I do not like doing a full workout in the morning.
2. You can use the workouts together to form a stand alone program to reach your fitness goals. In other words, you can do more than one workout in a day. Do them together or break them up throughout the day.
3. You can use a specific ten minute workout to supplement another workout which is what I did tonight.
4. If you are not feeling well physically or just can not seem to get yourself motivated, you can use a ten minute workout to brighten your attitude and promote well-being.
The girl in the Cardio workout uses a band fastened to a door to give her resistence in her running, jumping, and lunging moves. That looks like something interesting to try some time in the future, but I was a able to get a good cardio workout just using my own body’s resistence.
If you are not familiar with the 10 Minute Trainer series, it makes a good starter program for those new to fitness. I say this because each routine has a “trainer” track where Tony Horton talks a lot about form and how each exercise should be performed.
When you are not a novice any longer, keep the 10 Minute Trainer in your library. I think you will be surprised at how effective these workouts can be even though they are only ten minutes in length. Hey, we are talking about Tony Horton afterall. He would not dare let you out of the gym with a little sweat equity!
As Good As I Once Was
I haven’t written in a long time and have struggled to work out lately due to pain from an injury in my upper left leg. I am not sure if I injured myself from pushing too hard in one of my workouts or from just living life. Sometimes, I think the pain is from a nerve. If it’s not a nerve, then it has to be the outer thigh muscle. I am taking an anti-inflammatory and stretching throughout the day. I hope to be back to normal soon.
My injury made me think about Toby Keith’s country song As Good As I Once Was. Here are some of the lyrics:
I ain’t as good as I once was
That’s just the cold hard truth….
May not be good as I once was
But I’m as good once as I ever was
As we age (yes, I am in my forties) or we are not as fit as we could be or have illness or injuries to work around, our minds still go back to our youth when we played on swings and were invinceable. It is hard for me to have an injury because my mind still wants to work out. I have to remind myself daily that a modified routine is currently in my best interest. A daily regimen of stretching…
May not be good as I once was
But I’m as good once as I ever was
Even with taking a time out, I think about Beachbody workouts. They have helped me change my mind set. Changing your mental habits helps you change your physical habits.
The wonderful thing about working out and getting fit is you will improve your health and fitness. The lyrics of Toby Keith’s song do not have to hold true throughout your life. You might have to modify your workouts. (My mother has fibromyalgia and has to workout in a pool. She would never be able to do any sort of athletic training like I do with P90X or ChaLean Extreme.) But, by doing the level and type of exercising that you can do, your mind and body will grow stronger.
You can lose weight, melt fat, increase muscle, and boost your metabolism. You can in fact, change the words of the lyrics just as you can change your mindset and physical condition.
I ain’t as tired as I once was
That’s just the cold hard truth….
May not be as young now as I once was
But I’m healthier now as I ever was
Here are some more ideas. Find one that hits home and write it down. Look at that phrase everyday before your workout and after. I hope it brings you some motivation to keep pressing play.
I ain’t as heavy as I once was
That’s just the cold hard truth….
May not be as young now as I once was
But I’m leaner now as I ever was
==================================
I ain’t as fat as I once was
That’s just the cold hard truth….
May not be as young now as I once was
But I’m toner now as I ever was
==================================
I ain’t as uncommited as I once was
That’s just the cold hard truth….
May not be as young now as I once was
But I’m more commited now as I ever was
==================================
Keep pressing play!
Do I Really Need Special Equipment for P90X?
I started reading an article today that implied the reader had to purchase a specialized plyometrics mat for the P90X plyometrics workout. I wonder if this writer has ever completed P90X because this is not a true statement. It bothered me so much that I decided to share my thoughts with what equipment is needed for the P90X program.
Plyometrics Mat The plyometrics routine can be done without a mat and on any surface. Plyometrics means “jump training.” Therefore, it can put pressure on your joints if you do not have a mat. I know this from my own experience, so I do recommend getting some kind of mat or modifying the exercises to low impact. What worked for me was the four squares of waffle connecting gym matting that you can get at sporting good stores for about $25.00.
Yoga Mat I’ve done Yoga X with a yoga mat and without a yoga mat. I like using a mat because it helps give me traction, especially in the downward dog position.
Yoga Block I highly recommend getting a yoga block to help you get through Yoga X. You could use something like a block of wood, but it’s nice to have the slight cushion of the yoga block while still getting the support your body needs to maintain a pose.
Selectec Dumbbells I absolutely love the Bowflex Selectec dumbbells, but I didn’t get them until after I completed the P90X program. They don’t take up as much room as a standard set of dumbbells. I got them, so I could keep them in my living room where I usually do my Beachbody workouts.
Dumbbells Nope, you don’t need dumbbells for P90X either. You will need something to create resistance though, so if you do not have dumbbells, you’ll want to ensure you have a couple of good resistance bands. The Beachbody bands are nice. I have a full set of them.
Chin Up Bar You will need some type of bar to do pull ups because you will do a lot of them in P90X. I bought an Iron Gym doorway style chin up bar which worked great for me and installs easily. I initially used the bar on my power rack, but I got tired of moving my gym around everytime I needed to do pull ups.
Heart Rate Monitor In my opinion, you dont’ need a heart rate monitor any more than you need a pedometer to go for a walk. If you learn how to time and count your heart beat, you can be your own heart rate monitor. Over time, you will learn what your body feels like and how your breathing feels when you are working in an aerobic zone.
Towel and Water Bottle These two items were present for every P90X workout I did. You are going to sweat. You will appreciate being able to towel off and hydrate frequently.
Push Up Stands Push up stands are not required for P90X either. I started without them and felt strain on my wrists because I wasn’t used to doing so many push ups. So, I went to my local sporting goods store and bought a pair. Push up stands do take pressure off your wrists. They also let you do deeper into each push up which allows you to put more work on each muscle group.
I am sure there are those who have opinions different from mine on what equipment is needed for P90X. Use whatever works works for you and modify as needed.
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.
ChaLEAN Extreme Burn It Off!
At the completion of week 1 of ChaLEAN Extreme, you’ll be introduced to a cardio workout called Burn It Off! Although the workout is only about 30 minutes long, it is comparable to the Plyometrics workout in P90X. Yes! It’s intense and involves jumping. You’ll be breathing hard and your heart will be pumping. I was sweating more than I thought I would with a 30 minute cardio session.
Chalene Johnson shows us a different type of aerobic conditioning with moves far different from her Turbo Jam series. You won’t see one punch, cross, jab, wheel, or kick in this workout. It’s different from the Cardio X and Kenpo X moves that Tony Horton uses in P90X. What is similar is the use of high intensity interval training to get your heart rate up in a short time.
This fitness workout starts with a warm up followed by five back to back exercises approxiamately two minutes each. At the end of the five exercises, you get a one minute break to rest and hydrate. Then, you’ll be back on the floor for six more exercises and a cool down.
This was an intense workout for me. I tried to push myself because I want to get the most out of my workouts. Chalene has two women in her group who perform modified versions of each exercise to demonstrate how to decrease the intensity or impact of a particular move. She also talks to you throughout the video and reminds you to push yourself but only to your level.
The best part about this workout was getting to the end! I mean that in a good way. This was a challenging workout for me. I made it to the end, so I’m thrilled about that. I know that I’m burning fat. I know I’m boosting my metabolism. I know that I made it a little closer to my goals today. Keep pushing play! It works.
Muscle Burns Fat ChaLEAN Extreme Day 1
As you’ve probably read in previous fitness articles in my Beachbody Workout reviews, I’ve been wanting to go throught the ChaLEAN Extreme program to compare the training differences between the two programs and trainers Chalene Johnson and Tony Horton. Last night, I started my 90 day fitness journey with ChaLEAN Extreme by pushing play on Burn Circuit 1.
Since I am a P90X graduate, I have high expectations for any program with the word “extreme” in its title or description. So far, I believe Chalene has earned the right to use that word. My posterior delts were burning by the time I got done with this 35 minute workout.
Chalene Johnson is a concerned trainer who keeps you inspired to keep pushing but reminds you of form throughout each exercise. Don’t be put off by the fact that this strength training routine is only 35 minutes while the P90X Extreme Home Fitness program averages an hour for each workout.
You can accomplish a lot in 35 minutes by using compound exercises, using slow reps, heavy weights, and a breakdown set. Each workout session consists of nine compound exercises that work 2-3 muscle groups at one time.
For P90X fans who love push ups, Chalene has her own version to add to all those varities Tony Horton punished us with. It’s a standard push up followed by a right leg raise from the plank pose. Then, you do another push up followed by a left leg raise from the plank pose. You continue until your form starts to falter. You’ll use your abs in this one!
I’ve also got to say that I love the warm up period because Chalene gets you moving and the blood pumping at a good pace before picking up weights. And, because she uses compound movements, the warm up doesn’t take up 15 minutes of the routine. As you know, if you’re going to do P90X, you’ve got to have a chunk of time available six days a week. With ChaLEAN Extreme, it looks like 35 minutes per workout and only five days a week.
Because I do like Tony Horton and the P90X exercises, I am a subscriber of Tony Horton’s One On One workouts. A new DVD comes to my door every month with Tony working out alone for 35-40 minutes. These routines are designed for P90X graduates. They’re not a break down of P90X sessions. They’re extreme workouts in Tony Horton style…and for a shorter duration than P90X.
I’m excited to take on the ChaLEAN Extreme challenge. Before I go, I want to point out one major difference between P90X and ChaLEAN Extreme (CLX)…CLX does not use a chin up bar ladies! You will not be struggling to do pull ups, but you will be working just as hard to get in the best shape of your life!
