Chalean extreme workout sheets push phase

#Chalean extreme workout sheets push phase series#

This means you have to eat every 2 to 3 hours. You canвЂ™t diet or starve yourself to get through these workouts. The lean circuit month is going to teach you what to put into your body. Month three, itвЂ™s the same steps for Lean Phase Circuits. Month two, you repeat the same process with the Push Circuits. You are like your own personal trainer, so you want to make each exercise as hard as possible. You will do Burn Intervals, Burn it off and Abs in between those workouts. Each month you haveД®ach week of month one, you will do burn circuit 1, burn circuit 2 and burn circuit 3. Like P90X Extreme, itвЂ™s a total body workout. Once you start this journey, you have to finish it. This isnвЂ™t just a program, itвЂ™s a new way of life.

#Chalean extreme workout sheets push phase series#

Stay tuned to Fantastic Fitness DVDs for The BeachbodyВ® Chronicles - a series of articles about the adventures my husband and I have using ChaLEAN ExtremeВ®, TurboFireВ®, P90XВ® and InsanityВ®.ChaLEAN Extreme will turn you into a lean machine, in just 90 days.

IвЂ™m looking forward to seeing what amount of weight-heaviness can be snuck past me in Push Circuit 3. I do my own stretching routine at the end of all workouts I do, and find it especially important after ChaLEAN Extreme workouts to stretch the triceps, biceps and chest with all the arm work that is done. It lasts just 1.5 minutes and includes a couple of standing stretches that concentrate on the legs and neglect the arms. ThereвЂ™s also a very poor cooldown in Push Circuit 2. While in Push Circuit 1 I was using 22.5 pounds in each hand for some exercises using the lower body, in Push Circuit 2 I hovered around the 7.5 pound mark in each hand for most of it. This is typically a weaker spot for all people, even the strongest among us, and so lighter weights easily fatigue the muscle. Many of exercises are different types of lateral raises that work the muscles of the shoulder. However, in Push Circuit 2, the idea of lifting heavier weights to achieve muscle failure in fewer reps is somewhat deflated by the types of exercises in the workout. I guess thatвЂ™s why Chalene calls it the Push phase.Д®ven though itВ isВ a sneaky tactic, I like it вЂ“ the notion of being able to lift heavier weights and do nearly the same number of reps as the Burn phase sets is appealing to me.

That means youвЂ™re using more weight to do nearly the same amount of reps as in the Burn circuit. YouвЂ™re then encouraged to keep the same amount of weight for the following extreme set of three reps.

In the Push phase workouts, youвЂ™re encouraged to lift heavier weights than in the Burn phase to reach failure by eight reps. IвЂ™m actually doing 11 reps of the same exercise, not eight!ДЄnd 11 reps is just one away from the 12 reps to failure encouraged in each set in the Burn Circuit, the first phase of ChaLEAN Extreme. This eight-then-three thing happens with most, but not all, of the exercises on Push Circuits 1 and 2, the two Push phase workouts I have done so far (there are three). She calls this muscle failure.Д«ut just 10 seconds later, she wants you to pick the weights up again and do an вЂњextremeвЂќ set вЂ“ three very slow reps of the same exercise, concentrating on both a strong lift and equally strong release. In the Push phase workouts, ChaLEAN Extreme creator Chalene Johnson wants you to reach complete and utter fatigue of a targeted muscle by eight slow repetitions of a weight-lifting exercise. InВ the Push phase of ChaLEAN ExtremeВ®, some sneaky stuff is going on.