First of all - let me say that I adore Chalene Johnson, the trainer and creator of the program. She's been one of my favorites since I started doing these at home workouts. She's an amazing motivator and speaker and I love listening to her. So having her train me in my living room for 90 days is something I'm pretty excited about.
This is me with her at our Coach Summit in Nashville <3 <3
So what is it?
ChaLEAN Extreme is a body-sculpting program designed to help you lose up
to 60 percent of your body fat in just three months, and see visible results
every 30 days. It uses resistance training to increase lean muscle mass, which
has been proven to burn calories and raise your metabolism. The result is a
lean, firm, well-toned physique.
Why is it so effective?
• Because Muscle Burns Fat—when you develop lean muscle, you raise your
body’s metabolism, so you’ll burn more fat when you’re working out and even
when you’re not.
• With Chalene Johnson’s Lean Phasing technique, you advance through
3 phases of training, so even those without experience doing resistance
exercise can achieve a lean, hard physique.
• And breakdown sets allow you to push past failure, stimulating more fatburning
lean muscle with every workout.
What makes ChaLEAN Extreme unique?
• Cardio-only workouts burn calories while you’re exercising. But ChaLEAN Extreme
incorporates resistance training to build lean muscle, so you burn more fat
during each workout and supercharge your metabolism throughout the day.
• While gym-based resistance-training workouts often focus on building large
muscles, ChaLEAN Extreme gives women a lean, strong, well-defined body,
not a big, bulky physique.
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What does the 3 month program look like??
There are 3 phases to the program.
The first phase is the Burn Phase and it looks like this:::::
- Day 1 – Burn Circuit 1
- Day 2 – Rest
- Day 3 – Burn Circuit 2
- Day 4 – Burn Intervals & Ab Burner
- Day 5 – Burn Circuit 3
- Day 6 – Burn It Off! & Recharge
- Day 7 – Rest
Burn Circuit 1 (approx 36 min) – This first workout of the ChaLEAN Extreme® program is pretty intense and uses compound exercises to work your chest, shoulders and legs.
Burn Circuit 2 (approx 38 min) – Works both the upper and lower body, similarly to Burn Circuit 1. Focuses on the biceps, triceps, legs and back.
Burn Intervals (approx 50 min) – A super intense workout using interval training, switching it up between cardio and strength “recovery” sets.
Ab Burner (approx 10 min) – Short and sweet ab workout, and very effective.
Burn Circuit 3 (approx 35 min) – Similar in time and format to Burn Circuits 1 & 2, 3 focuses even more heavily on the legs and shoulders.
Burn It Off! (approx 35 min) – Broken down into two “sets” of exercises with a 1 min break in between, these cardio exercises are intense and set up in an interval fashion to give you the highest heart rate possible. After Burn Circuit 3, these exercises are tough on the legs and really bring on the progress. A great and effective cardio workout!
Recharge (approx 21 min) – This workout emphasizes the importance of stretching and flexibility. Recharge is a welcomed gift and uses some (very) simple yoga poses to lubricate your muscles after an intense week of training.
The second phase is the Push Phase and it looks like this:::::
- Day 1 – Push Circuit 1
- Day 2 – Rest
- Day 3 – Push Circuit 2
- Day 4 – Burn Intervals & Ab Burner/Extreme Abs
- Day 5 – Push Circuit 3
- Day 6 – Burn It Off! & Recharge
- Day 7 – Rest
Which, as you can see – is basically the same format as the Burn Phase, but with a switch to the Push DVDs. It’s a great schedule, with sufficient time for your body to recuperate after such hard work!
Here’s what the workouts look like:
Push Circuit 1 (approx 34 min) – Along with the schedule itself being similar in this month, the format of the circuit workouts is very similar as well. The goal in this circuit is to fail at 6-8 reps, in contrast to the 10-12 reps from the Burn Phase. This workout focuses on arms and shoulders primarily, but like all CX workouts, there is plenty of leg action as well. Hellooooo squats!
Push Circuit 2 (approx 35 min) – More high weight, low rep training focusing on lats, delts, shoulders and legs. It’s really a lot of the same idea in this program – just different exercises to do in each Circuit!
Burn Intervals (approx 50 min) – Same program as reviewed in the Burn Phase
Ab Burner (approx 10 min) – Same program as reviewed in the Burn Phase
Extreme Abs (approx 17 min) – Another short and quick Ab routine, but much more intense than Ab Burner.
Push Circuit 3 (approx 33 min) – Another workout similar to Circuits 1 & 2 – focusing on arms and legs.
Burn It Off! (approx 35 min) – Same program as reviewed in the Burn Phase
Recharge (approx 20 min) – Same program as reviewed in the Burn Phase
And then the last phase is the Lean Phase which looks like this::::
- Day 1 – Lean Circuit 1
- Day 2 – Rest
- Day 3 – Lean Circuit 2
- Day 4 – Burn Intervals & Ab Burner/Extreme Abs
- Day 5 – Lean Circuit 3
- Day 6 – Burn It Off! & Recharge
- Day 7 – Rest
I will replace Burn Intervals with Lean Intervals, I’ve Got Abs for Ab Burner & Extreme Abs, and the Fat-Burn Challenge for Burn it Off! These are from the deluxe workouts to give some more variety!
So my “typical” Lean Circuit weeks should look like this:
- Day 1 – Lean Circuit 1
- Day 2 – Rest
- Day 3 – Lean Circuit 2
- Day 4 – Lean Intervals & I’ve Got Abs!
- Day 5 – Lean Circuit 3
- Day 6 – Fat-Burn Challenge & Recharge
- Day 7 – Rest
Also included in the Deluxe Upgrade Kit (if purchased separately) are four other amazing workouts that I’m very excited to try out Lower Body Extreme Zone, Extreme Core Circuit, Extreme Intervals, and Dynamic Flow Yoga.
Here’s what the workouts look like:
Lean Circuit 1 (approx 45 minutes) – This workout is a bit longer than the previous circuits, but that’s really only because you are taking your time. In the Lean month, you’re focusing on working your upper and lower body together at the same time, which is great for an additional cardio effect. This circuit focuses on biceps and triceps, along with your core and lower body. You take the time to work each muscle to failure (this month failure is between 10-12 reps) and you “go extreme” after every set.
Lean Circuit 2 (approx 40 minutes) – Focusing more on lats and delts, this workout is not easy! Working from runners lunge and plank poses really get your body pushing through this intense workout.
Lean Intervals (approx 42 minutes) – Similar to Burn Intervals, Lean Intervals is a cardio and strength training interval routine. However, unlike Burn Intervals, you work the upper and lower body together – which really gets your heart rate going. From kickboxing drills, jump rope drills, plyo plank jumps, to mountain climbers, you’ll be pouring sweat by the time 40 minutes passes.
I’ve Got Abs! (approx 15 minutes) – This routine is short and sweet, but very intense. Weighted crunches, planks, back extensions and more will get your abs worked in no time.
Lean Circuit 3 (approx 40 minites) – Another tough and intense circuit, this workout focuses on chest and shoulders mainly, but like the other circuits in the Lean Phase, it works both upper and lower body at the same time. The workouts are intense, but boy do they work!
Fat-Burn Challenge (approx 30 minutes) – If you’re looking for a quick and very effective cardio routine, this is the one for you. This workout is short and very intense, and you will drip with sweat by the time its over with. Burpees, prison lunges, leaps and jumping jacks are just some of what’s included.
Recharge (approx 20 min) – Same program as reviewed in the Burn Phase
***I will be streaming this using our all new ALL-ACCESS ON DEMAND PACKAGE that we just rolled out. I love that I can literally stream it from anywhere as long as I have a device and an internet connection. You sign up and get access to EVERY.SINGLE workout that Beachbody has ever come out with for an entire year. This even includes new releases throughout the year!!
If you want to join me in this program - let me know and we can do it together in a private group!
