ChaLEAN Extreme - Days 3 and 4

Burn Circuit 2 with my SelectTechs. These heavy weights are kicking my a$$.
Sumo squat w/bicep curls - 15 lb
Lunge w/one-arm tricep extension - 10 lb
Dead lift row - 22.5 lb
Sumo squat w/overhead tricep extension - 22.5 lb
Dead lift w/double row - 22.5 lb
Bowler's lunge w/single arm row - 20 lb
Bicep curls w/abductor balance - 12.5 lb
Forward lean lunge w/double row - 20 lb
Triple threat push-ups - 15 reps


Burn Circuit 3.
Sumo squat w/overhead press - 15 lb
Lunge w/calf raise - 25 lb
Squat w/lateral raise - 7.5 lb
Lunge w/frontal press - 12.5 lb
Squat w/calf raise - 22.5 lb
Sumo squat w/delt raise - 7.5 lb
Squat w/overhead press - 15 lb
Lunge w/lateral raise - 7.5 lb
Sumo squat w/calf raise - 22.5 lb
I could have gone heavier on some of these. I made a note to up my weight next week.

ChaLEAN Extreme - Day 1

Having just graduated Asylum, which is ALOT of cardio, I feel the need for more weights in my life. I have already done a full round of ChaLEAN in the past, but did not have my awesome SelectTech weights at the time. So, I'm going to do a modified schedule (4 weeks each of Burn, Push and Lean phase) but instead of doing her cardio, I'm going to either run or do TurboFire on cardio days. 

Today was day 1 - Burn Circuit 1. I forgot how challenging this less than 40 minute workout was. I am ALREADY feeling it in my shoulders and abs. Added in Ab Burner, which is her only 9 minute ab routine, but it's a killer. She uses weights for added resistance and works ALL parts of your core. 

Here's what the Burn routine looked like and what weights I used. All exercises were 12 reps, SLOW and CONTROLLED. No swinging your weights around!

Sumo Squat w/Hip Lift - 17.5 lb

Lunge w/Posterior Fly - 10 lb

Push-up w/Leg Lift - 12 reps

Dead Lift w/Posterior Fly - 7.5 lb

Lunge w/Core Rotation - 22.5 lb

Bench Press and Leg Lower - 17.5 lb

Squat w/Side Bend - 22.5 lb

Forward Lean Lunge w/Dbl Arm Post Fly - 10 lb

Chest Fly w/Hip Lift - 15 lb

Want more info? This is a GREAT program - 90 days long - and works for beginners and advanced equally well! ChaLEAN Extreme Store