Then you’re off and running for the next 40 minutes.ġ) Single-Calf Raise, Bicep Curl - With this exercise, you will use a chair for balance. You do some stretches, and some warm up sets with light weights. You start off with the Chalene Johnson warm up (which is annoyingly the same for every single workout, and it's very aerobics-class feeling), which last just under 5 minutes. My biceps and triceps were “finished”, “done”, “toast” after this workout. You are going to focus on biceps, triceps, legs and your core. Also, the exercises in this workout are a bit more synergistic in nature, similar to what I saw in the "Burn Phase".except that there is much stronger emphasis overall on working your core, and I enjoyed it much more as a result. It’s supposed to be hard! If you can lift more than 12, or your last 3 are not hard, you need to add weight. But you want to fail, you don’t want to quit because it’s hard. So your goal is 12, and if you reach Muscle Failure at 10, that’s OK. Now unlike the Push Circuit where you were failing at 6-8 reps, this circuit you go 10-12 reps. And it's still 15 minutes shorter than most of the P90x workouts. Now don’t immediately think 45 MINUTES! Several of the workout sets are single arm exercises, so it takes longer. This workout is the longest so far, about 45 minutes. In general, I found this to be a lot more enjoyable, and I also saw substantial results pretty quickly.especially in the chest and arms.īut the overall goal here to keep breaking through plateaus, and so we have to periodically switch up our workouts to keep the muscles guessing.
This allowed you to really concentrate on lifting heavy weight very slowly for fewer number of reps. Month 2 was the "Push Phase" which focused on one muscle group at a time. That's not to say the workouts weren't effective. I guess you could say I took the scenic route through the "Push Phase" of the program :) But that doesn't mean I've quit!Īs a quick re-cap, the first month of Chalean Extreme was the "Burn Phase," and I was not a very big fan. Additionally, I've started substituting in outside workouts (bike riding, etc.) more frequently, especially for the cardio stuff. Ok, so I sorta bailed on the updates for the entire Month 2 of Chalean Extreme.