Hello Robert, I have to tell you that I loved Chalean Extreme. It is the first rotation that I have done complete ever. I usually get burned out or don’t feel like I’m getting results but something about Chalean Extreme made me keep going, I actually couldn’t wait to get up and exercise and I exercise at 4am. I watched my diet real close so I lost weight and I know I lost inches but I don’t measure I just go by my clothes. Now I’m doing light weight and aerobics to change things up and see what happens. I’m adding in kettle bells and Jillian Michaels and the circuit one of Chalean Extreme. I’m sure I’ll go back to Chalean Extreme again, but I hope she will come out with something as good as CE. Thanks for writing and let me know as soon as something new comes up. I have P90X but I loaned it to my sister, she likes it and said I couldn’t have it back, we’ll see about that.  -Brenda

I’m glad you decided to contact me regarding your results from Chalean Extreme. I agree that the program is designed in a way that keeps you interested and challenged throughout the 90 days. At the back of the fitness guide, there is also a “Lean for Life” rotation to continue your training if you have not yet seen that. And also, don’t forget about the Chalean Extreme Deluxe DVD. 3 more workouts that you do not get with the base Chalean Kit. Get Lean Intervals, Fat Burn Challenge and an extra ab routine. The two cardios are challenging to say the least! Please stay in touch, and thanks again for the review.

I’m always happy to post great news! Jo (an Extremely-Fit customer) reported her results to me a few days ago. After I received permission to post her comments, I rushed in to pass on the good news. Having done a round of ChaLEAN Extreme myself, I know that she put in some hard work to achieve her results. What’s even better news, I know that any of us can get the same kind of results. I hope that if anyone out there is reading this, and is asking the question “Do these programs really work?” I hope this will put you over the fence and on the road to your own fitness success! Thanks Jo for sending this in!

From Jo: I ordered this program from you in December, and I finished it a few days ago. I thought you’d be interested in hearing that I lost 8% body fat, 14 inches (!) and 2 sizes both top and bottom (I’m
female, BTW). Wow! I’m really pleased.

And now, after a few days off, I’m doing P90X. I tried it a year ago, and I couldn’t do it. So I searched the BeachBody products and started at the beginning. I did Power 90. Next, I did some of Slim in 6, some of the Power 90 Master Series, and some of Power Half Hour. And lastly, ChaLEAN Extreme, which I loved. Now that I’m back to doing P90X, I can really tell the difference. It’s challenging but within my ability; a year ago, 15 minutes into DVD 1, I was thinking “Are you kidding me—I can’t do this!”

Quite an improvement! I love BeachBody’s products!
-Jo

If you have a ChaLEAN Extreme Review….What are you waiting for, share the good news, and encourage others to start their fitness programs too. We’re in this together! Email me a review at robert@extremely-fit.com. Thanks!

With this ChaLEAN Extreme Review, I bring to a close my 10th week of the ChaLEAN Extreme program. I started this program with some particular goals in mind. Stay in shape! Keep my former P90X Results. I’ll talk more about that in just a moment.

Some of you may be doing this program as a first time program, so your goals may be different. Those goals may be to lose a certain amount of weight, or to get in shape, or maybe just to get toned, and add some muscle. Whatever your goals, I hope that they are coming along nicely. I’m doing this program as a “continuation” of my training. If this is your first program, I hope you will be “continuing” your training after your 12th week. Get it set in your mind now, what you will be doing for your 2nd round! What will your goals be then? How will they change? Did you achieve your first round goals? If you did EXCELLENT! And if not, that’s OK. You’re learning, you’re trying your best, and you’re doing something to move forward. No matter how slow, you ARE moving forward. Pat your self on the back for getting to week 10!

I hope every single one of you will continue into a 2nd round, 3rd, 4th, whatever round you’re on. I’m training for my life. It’s a lifetime commitment. I’m not training for an event, a fitness show, or a magazine photo shoot. I’m just an ordinary person, living an ordinary life, with the exception that I am going to live a longer, healthier, happier life. I haven’t set drastic goals for myself, I set realistic goals each round, and go after them with 110% effort. Anything is possible once you get your mind right.

So my goals were to maintain my P90X results. P90X is an extreme program. And after 8 rounds of P90X, I have obtained some great results. You can always check my P90X Review. So I went into ChaLEAN Extreme wanting to maintain. I wanted to see if I could complete 12 weeks away from an extreme program like the X, and not take one single step backwards in my level of fitness. In week 10, I can tell you, I have not taken one step backwards, and quite possibly grown stronger because of it. I will say one downside of ChaLEAN is the lack of chin ups, I guess I should say no chin ups.  But that’s only my perspective.  I just love chin ups.   After my 12th week, I plan on writing a P90X vs. ChaLEAN Extreme Review, so be on the look out for that. Okay, if you’re thinking, where’s the review? I’ll quit ranting and get to it.

ChaLEAN Extreme Review: Lean Circuit 3.

This workout is approximately 39 minutes long, with a 4 minute warm up, including a warm up set with weights. After the short and sweet warm up, you get right into the first exercise.

1. Squat with Cross-Body Chop – Using only one weight, and holding the same weight with both hands. Keep your feet together, and lower down into a squat, and move the weight over to one side. Keeping the arms straight, you will lift the weight across the body, and up to the opposite side around shoulder height. As you move the weight upwards, you raise out of the squat. As you lift the weight up and back, you should feel your obliques. You switch and do the opposite side. Depending on your reps. Remember that you are going for 12 max, and a minimum of 10 reps. So you should get at least 5 on each side. I like this one!

Extreme Set: This set is just a good old fashioned squat. You will need both weights, and while you’re getting your second weight, go ahead and throw some more weight on. When you come out of the squat (feet shoulder width apart), lean back and put all of your weight on your heels.

2. Reverse Lunge and Arnold Press- This exercise is a monster! At least it is for me. Again with a single weight. Hold the weight with your palm facing you, elbow bent, and the weight about shoulder high. You will step back with your opposite foot as the hand holding the weight. As you step back, you begin to press the weight over your head, twisting the weight as you press. As the weight reaches its maximum height, you should be in a reverse lunge. Now step forward as you slowly lower the weight to the starting position. The extreme set below will be done after each side.

Extreme Set: Perform the same exact exerise but don’t step backwards. You have to dig deep doing the extreme set. They’re hard, especially if you are failing at 10-12 reps on the exercise before the extreme. The slower you raise and lower the weight, the stronger you become.

3. Chest Fly with Hip Lift – Did I say the last exercise was a monster. Because what I meant to say was that this one was a monster. Maybe I should just say that they ALL are. So lying on your back, raise both weights to the up position, arms straight. Now raise your hips. As you lower the weight, you will lower your hips. At the bottom, neither the weights or your hips should touch or rest on the ground. We don’t want it to be easy do we?

Extreme Set: Same thing as above, except no hips are involved. Slow movements.

4. Kneeling Overhead Press and Center Crunch - This exercise involves two weights. I would recommend a towel or a pad to rest your knees on. Take a kneeling position (don’t sit back on your feet), and hold two weights (one in each hand) about shoulder high. Elbows will be bent. You’ll make an abdominal crunch, then raise up, and press the weight straight up. Repeat.

Extreme Set: This exercise is standing, you’ll do 3 regular presses, straight up over your head.

5. Push-Up Side Planks – This exercise is rather simple. You’ll perform a regular push up, then you’ll turn to one side, and raise your hand straight up towards the ceiling. So in this position, you’ll be sideways. then you’ll repeat with another push up and a side plank on the opposite side.  Important point to remember. This is an excellent core exercise. In the push up, keep your back straight, don’t raise your hips too high, or allow them to sag towards the ground.  Same goes for the side plank position. If you start to fail, go to your knees before you continue with poor form.

Extreme Set: Regular push ups.

6. Dead Lift Frontal Press – This exercise requires excellent form. If your form is not as it should be, lower your weight! Your back must be straight at all times. If done correctly, this exercise is great for your hamstrings, lower back, and shoulders. Hold a weight in each hand, elbows bent, and the weight around shoulder height. Lower your upper body, back straight, weights in tight to the body.  Go as low as you can go with exceptional form. Then raise back up, keep your back straight. In the regular standing position, press the weights up over your head.

Extreme Set: Same thing as before, but no dead lift.

7. Traveling Push-Ups – As the name states, you will perform a regular push up, then you’ll “travel” left or right. You do this by bringing your hands together, than back out again. You’ll do the same thing with your feet. It’s hard to explain, but you’ll see.

Extreme Set: Tricep push ups.

8. Chest Fly – Abduction – This move was tough! I’ll be honest, I had to take two breaks in the middle of the exercise. You are lying on your back again, with a weight in each hand, and they are both in the raised position (extended upwards). At the same time, your legs are also straight up, with the thigh toner band around your ankles. You put tension on the band. As you lower your hands, you lower your feet (maintaining tension on the band). The lower you can go on your legs, the harder the move becomes. It’s important to keep your lower back on the ground at all times. I had to lower my legs twice during this exercise to rest. It wasn’t the chest fly that was difficult, it was the legs that were weak. I’ll improve next week!  I will say though, each move I lowered my legs to just inches above the floor.

Extreme Set: Chest fly only.

9. Army Crawl – For the last exercise, you will be in the plank position. Chalene has you in the plank position, resting on your elbows and forearms, but alternatively, you could be in a regular plank. So from the plank, you will bring one knee upwards towards your elbow, then back out straight again. Then you’ll switch legs. If you pause at the top of the movement, and contract your abs, you’ll really feel this exercise.

Extreme Set: From plank, you’ll lift one leg straight up, working your lower back. Lower and repeat two more times. Then switch legs.

By now, you should be ready for the cool down. I know I was! The cool down lasts a little more than 3 minutes, and of course take more time if you need to.

I really really enjoy the Lean Circuit of ChaLEAN Extreme. Although there are one or two moves that I really despise, all in all, it has some very effective and challenging exercises. Feel free to send me some mail, I would enjoy hearing from any of you! Especially since you listen to me ramble on and on.   Have a great weekend! Don’t forget to subscribe or check back often for more ChaLEAN Extreme Reviews.

I should be ashamed of myself, I have done all this talk about the Importance of Stretching, and have been doing the ChaLEAN Extreme program for 10 weeks now, and have yet to post my ChaLEAN Extreme Review on Recharge. So even though I have been delinquent on my Recharge review, I strongly encourage incorporating the DVD into your weekly schedule. If not Recharge, some other form of stretching.

After you read this quick review, click on over to The Importance of Stretching as well, I believe the information in the article will be of benefit and more clearly state why it’s so important. One such reason, is as stated:

“When you stretch your body, you improve muscle flexibility. This helps you move your muscles over a greater range of motion. Consequently, your muscles are less likely to tear as you move through resistance moves or participate in cardiovascular activities. Additionally, stretching relaxes your muscles, making them less tight and preventing post-workout stiffness. Tight muscles waste energy and can fatigue more quickly than those that are relaxed. Plus, relaxed muscles are less susceptible to stress and can heal faster after a tough workout.”

With that said, I’m a big fan of Recharge. The DVD is approximately 21 minutes in length. Chalene Johnson starts off with some basic stretch moves: Arm Sweep & Chair, Ragdoll, Moving Fan, Plie, Fan, and one called Stretch. All basic moves, easily performed, and they all feel great. You perform each exercise just long enough to get your muscles warm, and if you have been working out all week doing ChaLEAN Extreme, this just feels “good”.

After your basic stretch you move into some very basic Yoga moves. Nothing complicated, don’t picture yourself in a pretzel stretch. As stated the moves are “basic”. They are not complicated at all, trust me. If you are familiar with Yoga, or if you are a P90X graduate, and have done Yoga X, you will likely know what I mean when I mention some of the Yoga stretches. You start in Plank, and work yourself into a stretch called Up Dog, followed by (you guessed it) Down Dog. You work a few Split Leg Stances, then stretch into some Warrior Stances, Right Angle, Triangle. Basic, classic Yoga moves.

You finish up the program with a Runner’s Lunge and Pyramid, a stretch called Pigeon, and finish with a Butterfly stretch. The program is short and sweet, and effective! 21 minutes and you’re done, and really with such a quick DVD, you really have no excuse not to stretch. It’s good for you, and it will improve your level of fitness. So please, don’t forget to stretch. In my Importance of Stretching article, I also list some other programs with good stretch routines, if you want to add some more stretch DVDs to your collection. Variety keeps it fun, interesting, and different. I find that this philosophy is good for every fitness program, which is the primary reason I am continually seeking out the next great program from Beachbody. Currently that program is ChaLEAN Extreme.

Thanks for reading my ChaLEAN Extreme Reviews. Please subscribe or check back for more reviews and articles. Have a great stretch!

Let me just throw this out there first thing. I am really enjoying the Lean Circuit. I was going to say that it was my favorite circuit on my last review of Lean Circuit 1, but thought it might be too early. Now with Lean Circuit 2, I would have to say my former favorite Push Circuit is in danger of losing the competition. But this is a good thing for you and I because that means ChaLEAN Extreme is packed with great workouts! So without further delay, I’m going to jump right into it.

ChaLEAN Extreme Reviews: Lean Circuit 2

The whole workout lasts just under 40 minutes. A 4 minute warmup gets you ready, and then you jump right into the workout.

1. Sumo Squat Anterior Delt Lift – This is a great exercise. You can really get a deep squat, and use a fairly heavy weight. Using only one dumbbell, and both hands, lower the dumbbell straight down. Then as you lower into the squat, you lower the weight as well. As you raise out of the squat, raise the weight. Don’t allow yourself to use gravity to take the weight down, or drop the weight too quickly. Control the movement as you slowly lower the weight.

   Extreme Set – One thing about the Lean Circuit, opposed to the other circuits. You get right into the Extreme Sets! This set is just a sumo squat with the weights on your shoulders. Your legs are strong, don’t be afraid to challenge yourself and add some weight. First time out, I grabbed an equal weight to what I just used, but next week, I plan on adding some weight.

2. Double-Arm Row – Single-Leg Lift with Band – This exercise takes some balance and works your core. Which is always good! Using your thigh toner band around your ankles, you will lift your weight into a double arm row, while lifting your leg to the back. Keep your leg straight. The higher you can lift your leg, the easier the row gets, and the harder your leg works.

   Extreme Set – Double-Arm Row with no leg lifts.

3. Single Hamstring Curls, with Lateral Raise – Again using the thigh toner band, you will not do a leg lift as you did earlier, but a hamstring curl. It’s easier if you will wrap the band around your heal, instead of your ankle while performing the curls. Watch your that is doing the curl, at the top position, your knee should be pointing straight down. On your lateral raise, be sure to lead with your elbows as you raise the weight, and you should be able to look over and see that your arm is out in front of your body, don’t let your arms drift backwards.

   Extreme Set – Only the Lateral Raise, no hamstring curls.

4. Runner’s Lunge with Double-Arm Row – This is a great exercise to add a little weight. You get into a runner’s lunge, lean into the lunge, keeping your back flat, and perform the double arm row. My legs were really on fire. Switch legs at 6 reps.

   Extreme Set – Just the double arm row. Pause and hold at the top of the exercise, and focus on squeezing your shoulders together.

5. Lateral Raise with Adbuction with Bands – Grab two weights, and your thigh toning band. You will perform the lateral raise with your arms, and raise your leg to the side at the same time. As you raise the leg, you raise the weights. As you lower the weights, you lower your leg. Great exercise, I liked this one quite a bit. Again, you’re switching legs after 6 reps on each leg.

   Extreme Set – Lateral raise with no legs. Keep your abs in tight, and pull you shoulders back.

6. Plank with Single-Arm Row – So in the Lean Circuit 1, I thought the plank with one arm tricep was tough! Well here we are in Lean Circuit 2, and we are back in the plank position. This time we are doing a single arm, straight up row. Focus on keeping your hips flat, don’t allow them to roll upwards to the strong side. Great great exercise. I love the hard ones! I had to take 3 breaks, but plan on improving that next week!

   Extreme Set – Regular push ups on the extreme set. Keep your butt down! Back straight! Pause at the bottom. SLOW!

7. Reverse Lunge – Lateral Raise – With two weights, you’ll rest one on your leg, and work one side at a time. So for explanation sake. Rest your weight on your left leg, and step back with your right leg, and as you step back, raise your right arm out towards the front of your body, with your elbow slightly bent. You want the weight and your elbow to be at the same height at the top of the exercise. You want to switch at 6 reps.

   Extreme Set – After a 10 second break, you start to get extreme! Standing straight, feet shoulder width apart, you will lead with your elbow as you perform the lateral raise. You must go slow to get the maximum benefit!

8. Posterior Deltoid Raise with Leg Lift – This one exercise is a little different. YOu will get down on all fours. Like you are about to get into a push up position with your knees down. Now you will raise one leg, straight back. This leaves one knee on the floor. Which ever leg this is, you will use the same arm for the exercise. So if you lift your left leg back, then you will use your right arm. Lifting your arm out to the side, leading with your elbow, pushing your pinkie on your hand, out to the top of the movement. You’ll get it once you see it.

   Extreme Set – For the extreme set, you do the same movement with your arms, but you do this with both arms at the same time. You also do the exercise on your feet, leaning forward with a flat back, and keeping your tailbone up. Let’s get 3! Get Extreme!

9. Squat with Double-Arm Anterior Delt Lift – For this exercise, you will stand with your legs shoulder width apart, and perform a squat. As you squat, you will have a weight in each hand, something lighter, since you are working your shoulders, lift your arms upwards. Arms will stay straight, lead with the thumbs. THis is similiar to the very first exercise except you are using two weights instead of a single weight.

   Extreme Set – Squats. Load up your weights! YOu only have to do 3 reps, and your legs can lift more than you think they can. So go heavy. Stay back on your heels for the squat.

You have a 4 minute cool down, and you are done! Great job, you’re doing an amazing job, for those of you that are working out with me. If you haven’t yet taken the program out for a spin, I encourage you to buy ChaLEAN Extreme. You won’t be disappointed!

As always, email me, I look forward to it! Thank you for stopping by again and reading my ChaLEAN Extreme Reviews.

After 4 weeks of the Push Circuit, and 3 weeks of not being able to write any ChaLEAN Extreme Reviews, I was very anxious to get out of bed this morning, and push play on the Lean Circuit 1. Finally! New material to review. ChaLEAN Extreme fits right in to my workout preferences, I like switching up the routines, which also promotes Muscle Confusion, and helps to ward off the boredom that can set in with doing the same workouts over and over. Switching the workout routines every 4 weeks is perfect!

Since I haven’t had the opportunity to write a review lately, I again want to go off track briefly. Scroll down to “ChaLEAN Extreme Reivews: Lean Circuit 1″ to skip over this “pep talk”.

We are now entering the final 4 weeks of our first 90 days. If this is your first time doing a 90 day cycle, or if this is your first workout program, let me share with you my “routine”. Since 2005, I have been doing 90 day workouts. I don’t allow myself to think about day 91 within the first 60 days of my program. I focus everything I have on just working out and eating right. I tell myself I can do anything for 90 days. About week 9 of the program, I consider “going into” the “home stretch”. At this point, I’m still focused on my 90 day program, but I pause long enough to think about my goals, which I previously wrote down. I re-evaluate these goals, what do I need to improve to achieve those goals? Are they realistic? Do I need to adjust my goals? Did I achieve them? If so, make new ones, and write them down. Then I start thinking about what I’m going to do for my NEXT round. That way on day 90, I’m already setup for my next round. I don’t lose any momentum contemplating about what to do next.

With that process complete. I then set my mind back on finishing my last 4 weeks with all my strength, all my intensity, a positive mind, and I start to dial in on a near perfect nutritional diet. Eat lean, not necessarily less. Skip a few more cheat meals. If I’m having one a week (which I do), then I may skip every other week. Something, anything to push myself further. You do this too! Then about the last two weeks, the actual “home stretch”, you should be in the zone. I consider these last two weeks as a machine like process. I zone out all the undesirables, and like a machine move through all the paces that will direct me to my success. A machine doesn’t get off track, deviate, or change direction.

So now, you take a moment too. Think about your goals for this round, and your goals for the next round, push away the negative, and zone in on your full potential. Be a machine. Let’s take this last 4 weeks with everything we have!

ChaLEAN Extreme Reviews: Lean Circuit 1

This workout is the longest so far, about 45 minutes. Now don’t immediately think 45 MINUTES! Several of the workout sets are single arm exercises, so it takes longer. Now unlike the Push Circuit where you were failing at 6-8 reps, this circuit you go 10-12 reps. So your goal is 12, and if you reach Muscle Failure at 10, that’s OK. But you want to fail, you don’t want to quit because it’s hard. 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. You must do this! You want to build muscle, tone muscle, muscle burns more calories, muscle burns fat!

This workout is a great workout. You are going to focus on biceps, triceps, legs and your core. My biceps and triceps were “finished”, “done”, “toast” after this workout!

You start off with the Chalene Johnson warm up, which last just under 5 minutes. You do some stretches, and some warm up sets with light weights. Then you’re off and running for the next 40 minutes!

1. Single-Calf Raise, Bicep Curl – With this exercise, you will use a chair for balance. Raise one leg, and balance on one leg only. Using the opposite arm as your leg, you will perform a single bicep curl and a single leg calf raise. For example, single leg calf raise on your right leg, while using your left arm for the single arm bicep curl. You will complete this set, then do an extreme set with the same arm. Then you will rotate and do the opposite side.

   Extreme Set - Single arm, extrermely slow bicep curls. Slow to lift and as slowly as possible on the way down. 3 reps total.

2. Tricep Push-Ups – Simple enough, narrow tricep push ups. The trick is to keep your elbows back, where as you lower into the push up, your elbows are touching your sides. Advanced move… Use Power Stands!

   Extreme Set – Overhead Tricep Press. Holding a single weight, have a seat in your chair. Lift the weight directly over your head. Keeping your elbows in a stationary position, lower the weight back towards the back of your head and the lift again. 3 reps. Your weight should be somewhere in the weight range of what you would do a single tricep kick back times two. So if you do tricep kickbacks with 10 lbs each. Around 20 lbs for your Extreme set.

3. Split Lunge with Biceps – Assuming a runner’s type stance, you are going to lower into a squat as you perform a bicep curl. As you raise out of your squat, you will lower your bicep curl. You will do 6 reps, then without stopping, simply switch legs.

   Extreme Set – No biceps, but do 3 slow squats in a regular shoulder width stance.

4. Stationary Runner’s Lunge – Double Triceps – This move will have you in a runner’s stance again, but this time lean forward and keep a flat back. You are going to perform a double tricep kickback. Slowly!

   Extreme Set – Using a chair, you will perform chair dips for the triceps. For an easier exercise, keep your legs bent at a 90 degree angle on the floor. To make this more challenging, move your feet further away. More challenging, keep your legs straight out in front of you. Want more? One leg straight, and lift one leg off the floor. Are you crazy? Use a second chair and put both feet on the opposite chair. And the last advanced move (short of adding weight to your lap) both feet in the chair, and lift one leg. Talk about options!

5. Bicep Curl with Hamstring Curl – Right and Left – This move will require your thigh toner band. Place the band around your ankle, and around the heel of your opposite foot. You are going to perform a single bicep curl while doing a hamstring curl at the same time. For example. If you are doing a left leg hamstring curl, you will do a single bicep curl with your right hand. You will do 12 reps, then do the Extreme Set. After the Extreme Set, you switch sides, followed by the other Extreme Set.

   Extreme Set – Single bicep curls. Your biceps should be on fire.

6. Plank with Single-Tricep Extension – This was by far the most challenging move I have done in the Chalean Extreme program! In the plank position, you will hold a single weight in one hand. Holding your plank position, you will do tricep kickbacks. You must focus on keeping your hips flat, if you find yourself shifting your weight to one side, and raising the hip, get your hip back down, or lower to your knees. This one move, called upon my mental strength.

   Extreme Set – Tricep push ups. Lower down, hold at the bottom, then push back up again. Advanced move…. Power Stands!

7. Reverse Lunge – Double-Arm Bicep Curl – Performing a bicep curl with the weights in the top position, you will step back and lower the weights at the same time. As you begin to lift the weights, you will stop lifting half way, then step forward with your back foot, then as you raise back up fully, you will complete the curl. At your 6th rep, you’ll switch feet, but you won’t stop.

   Extreme Set - Perform 3 reps of regular squats, feet shoulder width apart.

8. Supine Tricep – Selecting a weight that is about double the weight of a single tricep kickback, you will lie on your back, and lift the weight directly straight up, directly over your face. Please don’t drop the weight! With your elbows acting as a hinge, lower your arms and the weight down, and then lift them back up again. Your elbows will remain stationary.

   Extreme Set – Regular pushups, 3 slow reps, perfect form. Powerstands for an advanced move.

9. Sumo Squat Calf Raise with Bicep Curl – This move was challenging since I’m unable to be coordinated. Assume a sumo squat, lower yourself into a squat, and raise the weight into a bicep curl. As you raise back up out of the squat, lower the bicep curl. To make this even more challenging, at least for me, at the top of the squat, raise up on your toes to work the calves.

   Extreme Set – Regular bicep curl, both arms at the same time.

Finish the workout with a 2 minute cooldown, but definitely take more time if you need to. My biceps and triceps were sufficiently worked over at the completion of this workout. I hope yours are too. Breaking down muscle, promotes muscle growth. Muscle burns fat. More muscle, means more calories burned per day. You are doing great! I hope you have made it this far, and I hope to hear from you soon! Email me your ChaLEAN Extreme Reviews, I look forward to reading them. If you have a longer review that you would like to share, I’m more than happy to post it here! Email me here, robert@extremely-fit.com. If you haven’t subscribed to my blog, please do, and pass the blog on to your family and friends. Together we can make a difference in our lives!

Welcome back for more ChaLEAN Extreme Reviews! Before I get started into today’s review of Push Circuit 3, I wanted to go off track just a little bit. If you want to skip my “side track”, scroll down to the bold title print “ChaLEAN Extreme Review: Push Circuit 3″ below.

I wanted to say that this week was especially rewarding for me. Last week I was forced to miss a week of workouts due to an ice storm. The storm knocked out our electricity for a week! So getting back into the workouts was a great feeling. But what was even more rewarding was the feedback and comments I have been receiving regarding the ChaLEAN Extreme Reviews. It’s encouraging to know that there are other people out there working hard, losing weight, and getting in shape. Most importantly, they are making a lifestyle change to improve their quality of life. I love the feedback, comments and testimonials. Keep them coming! It’s nice to know that while I write these reviews alone, others are getting something from them as well. Email me anytime, even if it’s just to say Hi!

ChaLEAN Extreme Reviews: Push Circuit 3.

My alarm clock is far from welcome in my house. But I have to give it some credit, we have something in common. We are both consistent! Every morning at 5:30am the alarm clock goes off, and every morning at 5:30am, I get out of bed. This is the first step to being successful in your workout program. Get moving! Set a time, and be consistent. When that time comes, start moving! Next thing you know, you’re dressed and in your gym clothes, and the DVD is turning in the player, and before you know it, Chalene Johnson has you started with the “shoulder rolls”. Then some squats, followed by some triceps, hamstring stretches, and a few other “consistent” stretches of the ChaLEAN Extreme warm up. Right up through the warm up, it’s like every other Burn or Push Circuit, and it’s consistent. I like consistency. After the warm up though, we get into something different, and different is good too. Challenging the body with different exercises is going to force your muscles to adapt and grow. And we want to grow, more muscle, means we burn more fat. Burning more fat means we are burning more calories. And we all want to burn fat, burn calories, and get lean and fit!

Just like Push Circuit 1 and Push Circuit 2, we want to reach muscle failure between 6 and 8 reps. Meaning we want to keep good form, and want our last rep to be the absolute last rep you can do, while maintaining GOOD form. And remember, we are lifting SLOW.

Sumo Squat. Your stance here is double shoulder width apart. Taking a heavy set of weights, rest them on your quads. Now lower yourself slowly into a sumo squat, pause, then raise back up just as slow.

Single Arm Row. In a “runner type stance” with one leg in front of the other, hold your weight down to your side, and lift it slowly upwards, pause, and then lower the weight down. After you FAIL between 6 – 8 reps, switch sides. If you hit 8 reps, then you need to raise the weight next time.

Chest Fly. Lying on your back, carefully get the weights into position, like your are going to do a bench press. But instead of lifting the weight straight up, you are going to perform a chest fly. Try your absolute best to keep your elbows off the floor as you lower the weights. And when you reach the top of the rep, keep the weights about 4 inches apart.

Bowler’s Lunge. If you have been doing the ChaLEAN Extreme program, this position is nothing NEW. So in your bowler’s lunge, lower your body, with weights in each hand, as LOW as you can go with good form, then raise back up.

Extreme Set. Your extreme set for this move will be done twice. After each leg. This was hard work for me this morning. I was feeling ambitious with 45lb each.

Double Arm Bent Over Row. Just like the single arm row, but you are working both arms at the same time. If you lift and pause, and lower slow, you should really feel this working!

Extreme Set. And if you failed between 6 – 8 reps on the last move, this set will really be fun and interesting. Just imagine that you are burning fat and building muscle, it helps me, otherwise I might try to quit early.

Bench Press. Again you will be lying on your back, but instead of a chest fly, you will do the traditional bench press. I really exaggerated the slow movement, and my arms were shaking by rep number 8. I love these workouts!

Extreme Set. After I finished the bench press, and was taking my 10 second break, I really had to get my mind right to get these next 3 extreme reps. Wow.

Single Leg Sumo Squat. This is just like the first sumo squat, except you lean to one side slightly and raise up on your toes on one side. For example, you lean to the right side, in your sumo squat, then raise onto your left toes. You are trying to isolate one leg for the squat. (Personally, not my favorite move of the workout). You will do an Extreme Set after each leg.

Reverse Grip Bent Over Row. The same exercise as the double arm row, except you are turning your palms away from you. I dropped down in weight on this one, my arms and shoulders were felling pretty toasted at this point. Then you guessed it……..

Extreme Set. You know deep down you love the extreme sets.

Long Arm Pull Over. This last exercise was a favorite of mine for this workout. You are on your back again with a single weight. using both hands extend the weight straight up. Keeping your arms straight, lower the weight behind your head, but don’t touch the floor. Then bring it straight back up again.

Extreme Set. So now you are on the last move of your Push Circuit 3, and it’s Friday. Good things!

Another great workout! I’m proud of each of you for making it to week 5 or beyond. Even if you are not there yet, week 1 or 2. I’m proud of you for making the firs step to getting in shape. And finally, if you are contemplating ChaLEAN Extreme, what are you waiting for? Jump in with us, we’re in this together. Don’t forget to subscribe to the blog, and email me.

Have a great weekend and thanks again for reading my ChaLEAN Extreme Reviews!

After being on a short emergency break, I am back for another ChaLEAN Extreme Review! Last week we had a major ice storm move through the state of Arkansas. The ice brought down numerous trees, which brought down electricity. I can’t speak for the rest of the state, but in my town, over 90% of the electricity was out. There was one, possibly two gas stations open. Which made the wait for gasoline 2-3 hours long. And the lines for any kind of heat source was insane. I was lucky enough to get a generator on day two, which powered my refrigerator, a portable room heater, and the TV. (My kids need the TV to survive, lol.) No hot water, and even with a small room heater, we were forced to huddle together under blankets, and shut off the house except for one room to stay warm! But I’m back. I missed one full week (without power), but I’m not going to dwell on missing workouts and missing nutritious meals. And I have sucessfully received my crash course on winter survival training. So after one week out of the game, I’m just going to get right back in the middle of it, and push even harder this week.

So now here we go, ChaLEAN Extreme Review: Push Circuit 2.

The workout was approximately 35 minutes in length. You have the traditional 5 minute warm up, as always. I have started doing a couple minute warm up before the ChaLEAN Extreme warm up. Since I work out early in the morning, I’m in need of a good stretch to get ready. So after my personal warm up, and the 5 minute ChaLEAN Extreme warm up, we jump right into the first exercise. Remember, Chalene Johnson wants you to reach muscle failure between 6 and 8 reps, so lift heavy, but be safe. Make certain you write down your weight and your reps. I force myself to lift more weight or more reps at every workout. If I hit 8 reps, I add weight. If I don’t hit 8 reps, I try the same weight the following week and try for 8. You have to make yourself lift more weight to get the results you want. I still struggle, I still shake, I still work hard. This will never change. But your body will change, you will get in better shape, lose more weight, but you have to work hard.

Standard Overhead Press. Good ‘ol fashioned overhead press. Lift slow and lower slow.

Single Leg Lunge. This move is great. By removing one leg, and using if for balance only, you really challenge the single leg.

Standing Reverse Fly. Working the shoulders, use caution here and don’t hurt yourself by trying to lift too heavy, but lift heavy enough to get the job done. You’ll know. You want to work hard, but work out smart!

Standing Arnold Press. I like this move. It’s similar to the overhead press, but you are bringing your arms down in front of your face, with your palms facing you. As you press upwards, you twist the weight, palms facing away. There is a similar move in P90X, except you lower your arms down even lower. Great exercise.

Extreme set, Standing Arnold Press. On each extreme set you are going as slow as you can, lifting and lowering slowly. If you reach failure and can’t finish that’s ok, this exercise is designed to challenge you.

Single Leg Dead Lift. This exercise you will have to see to fully understand. It’s similar to a dead lift, with the exception of raising one leg backwards as you lower yourself into the dead lift.

Extreme set, Dead Lift. For the extreme set, 3 reps, you perform a dead lift but you keep both feet on the floor.

Bent Over Lateral Raise. Back to the shoulders. This is followed by the Extreme Set, Lateral Raise.

Frontal Shoulder Press. This exercise is just like the overhead press, except you have your palms facing your head on each side. So your thumbs are facing towards the back. This is followed by the Extreme Set, Frontal Shoulder Press.

Single Leg Tap Lunges. This was an interesting move. You step back into a reverse lunge. Then without raising all the way back up, you step forward to your front foot, but only use the leg for balance, as you make the front leg press back up again. After you finish 6-8 reps on the first leg, you go straight into the Extreme Set. Except you only do the lunge. Then you repeat the other leg.

Lateral Delt Raise. By this time, my arms and shoulders are getting fatigued. I dropped my weight down to finish up this last set. And the Extreme Set that followed was extremely difficult! But once you’re finished with this extreme set, you’re finished!

The cool down is only about a minute and a half, which is not sufficient for me, I usually stretch for a few more minutes after the DVD is over.

You should be seeing some good results now, 5 weeks into the program. I would be happy to hear from you! Send me your ChaLEAN Extreme Reviews by sending me an email here.

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I have to admit that I have been patiently waiting for the 2nd month and the Push Circuit of ChaLEAN Extreme. When my copy was delievered by UPS, I poured through the guides, and read everything I could read. The setup for the Push Circuit was right up my alley. Chalene Johnson, the trainer on ChaLEAN Extreme, asks you to lift even heavier weight this circuit. You should be failing between 6 and 8 reps. On the burn circuit, you were failing at 10-12 reps. Since you are dropping reps, you should be raising the weight appropriately. Remember, you want to fail, with GOOD form. Once you start to lose form, you’re done.

ChaLEAN Extreme Push Circuit 1 is approximately 33 minutes. You have the standard 4-5 minute warm up as always, and then at the end you have about a 2 minute cool down. So if you are like me, you may do the quick math, and say, that’s not a very long workout! I was even thinking, maybe I will add some more sets in once the regular workout is over. I finished the workout this morning, and additional sets was the LAST thing on my mind. For beginners through advanced, I think this is a great workout! Now I may add something later, but I wanted to see how I felt after the regular workout first. So now, on to the workout itself:

Standard Bicep Curl. This isn’t the standard bicep curl you see in the gym. No swinging, you’re not arching your back to lift the weight, no rocking, and all that other stuff typical of gym rats. But I should say that cautiously, I know some gym rats (I use to be one) where control and form was rock solid. But in this set, you are lifting slow and steady. Isolating your biceps to do ALL the work.

Standard Squat. Again, focus on form, keep your chest up, and your head up. Lower yourself slow and controlled, keeping your knees over your ankles, and then raise yourself slow.

Single Arm Bent-over Tricep Extension. Be careful on this one. You don’t want to get too much weight and lose your form. If you are lifting this weight slowly, and contracting at the top, you don’t need a lot of weight to make this work!

V-Pres Bicep Curl. This one was tough for me. I’m still working through some soreness in my shoulder/bicep area. You are lifting into a standard bicep curl, but you stop halfway. You then angle your arms outwards, an then press upwards. You lower back down, then turn to the front and lower again. You might have to see this one to see how it actually works, but it’s a tough exercise, and you can tell it works!

Extreme Biceps. It’s now time for the first of MANY extreme sets. You get a little spoiled in the Burn Circuit, where you do 2-3 extreme sets. If you are lifting heavy at the regular set and “failing” between 6 and 8, when it’s time to do the extreme sets, you should be very close to muscle failure. Meaning you can’t lift anymore.

Single Leg Squat. This is another challenging exercise. By isolating one leg at a time, you can really make your leg work. I had to really focus in to complete this set.

Extreme Single Leg Squat (each side). The regular set was bad enough! Next we had to do an extreme set of the same thing. I barely made it through the regular set! As Tony Horton says in P90X, “You gotta get your mind right.” I’m curious to see how my legs feel after this workout. I judge my workouts on how I feel immediately after, and how I feel two days later when the soreness starts to set in.

Overhead Tricep Extension. On this exercise, a good rule of thumb is to take the total weight of your single arm tricep kickbacks, and then reduce the weight slightly. This was the perfect amount of weight for me. Excellent set!

Extreme Triceps. Again, another extreme set.

Hammer Biceps. Very similar to the standard bicep, except your thumbs are pointing upwards. Chalene cautions us during this DVD, to think about your grip, don’t squeeze the weight so hard that you fatigue to quickly. Focus on the biceps.

Extreme Hammer Biceps. Another breakdown extreme set. I love these extreme sets, you have to imagine the muscle growth you are promoting when you breakdown these muscles, forcing them to get stronger. I love it!

Heel Squat. Just like your standard squat, with the exception of focusing in on your heels. You want to take all the weight off your toes and put them back in your heels. Because of this, you want to lighten your weights down from the standard squat.

Extreme Heel Squat. Need I say more than I already have. Time to get Extreme Baby, as Chalene would say.

Standard Push-Up. Your goal is a total of 12 slow and controlled push ups. When you can no longer stay on your toes, drop to your knees. If you can’t maintain good form before 12, stop. But keep working on your goal of 12. Then after a short 10 second break, you do an extreme set of push ups, and then you are DONE.

When I finished my workout, my arms were fatigued! I have a routine in the mornings. I get up first thing, and workout. After my workout, and cool down, I mix up my recovery drink, and head to the office to work through emails. This morning, I was so tired, and my arms so tired, that I had to take breaks from my email. lol. If you work hard during this 30 minutes, and you lift heavy, fail between 6-8, you can not help but to get a GREAT workout.

Thanks for reading my ChaLEAN Extreme Reviews. I hope you will come back again and again, for more articles and reviews, and please subscribe if you like. I’m very approachable, so please feel free to contact me by email or comments. Have a great day!

The ChaLEAN Extreme basic program comes with two great cardio workouts, Burn Intervals and Burn It Off. Both of these workouts are great, I’m especially fond of Burn Intervals. But being a firm believer in cardio, and always wanting to keep things interesting, I decided to invest in the ChaLEAN Extreme Deluxe DVD. I know this can be confusing, which ChaLEAN program do I need?  If you are looking to buy a ChaLEAN program, and have yet to buy, take a look at this article I wrote about choosing the best ChaLEAN Extreme program. This will explain what comes with each package, and which one is right for you!  Personally, I started with the basic program, and then upgraded to the ChaLEAN Extreme Deluxe DVD.

So, let me say, if you don’t have the Deluxe DVD, get one. If you want variety, and if you want a cardio workout that is quick and effective, you need this one, it’s a must have. I take cardio seriously, and I had my doubts that I would get a good workout in 30 minutes, but you will be surprised. The dvd actually has three workouts. Two cardio routines and one ab routine. After doing the Fat Burn Challenge, I am equally excited to try the other two and will review them also.  (Stay tuned or subscribe to the blog)

Here are the details. The program is 32 minutes and 30 seconds.  During this time, I burned 436 calories, with an average heart rate of 151, with my highest heart rate hitting 179!  You start off the program with the traditional ChaLEAN Extreme warm up for just under 5 minutes.  For some strange reason this morning, I came into this workout with explosive energy.  I was determined to work hard, and burn some calories.  I didn’t want to be disappointed at the end of 30 minutes, thinking I didn’t work hard enough.  At the end of 30 minutes, there was no question, I got something accomplished!  So the warm up was done, and you move straight into the first of 12 moves.  Some of the exercises below have names that are fairly self explanatory, and I will move quickly past those.

1.  Jump rope drills, 2 minutes.

2.  Jumping Jack Drills, 3 minutes.

3.  Plyo Lunges, 2 minutes 25 seconds. This consists of stepping into deep lunges, the deeper the better. I always strive to get my lead leg into a 90 degree angle to the floor. Nice and deep, and the deeper, the harder it is!

30 second break. Move around, but don’t sit. Get a drink of water, and catch your breath.

4. HIT, 1 minute 12 seconds. This was hard, and FUN. Can you have FUN in a cardio workout? You bet. Think football practice. You get in a squat stance, and start running in place. Chalene calls out left, right, and HIT. You either move in the direction she calls, or on the HIT, you drop to the ground in a push up stance, jump up, and keep running. This one will get the blood moving, as if it wasn’t already!

5. Plyo sculpting, with or without the toner band, 3 minutes. This move has you side stepping side to side, and Chalene alternates with a standing thigh toning exercise. So you lunge side to side, then stop and raise one leg to the side working the thighs.  Then back to lunges etc.

6. Modified Burpee, 1 minute. This move has you in a wide stance, you drop to a push up and then stand back up. You do 16 total burpees.

30 second break. Don’t sit!

7. Moving Prisoner Lunges, 2 minutes. You step forward to a lunge, then step to the right (3 o’clock) for a second lunge. Then back to the front for another lunge, and continue. This move is modified by moving your hands from your hips during the lunges, to behind your head, and then straight up in the air. Then you’ll switch sides and do the opposite leg.

8. Crosses and Zig Zags, 2 minutes. This is true Turbo Jam style. Cross punches, mixed in with zig zags (for the obliques), and some knee lifts. Great stuff!

9. Squats/Sumo, 1 minute 24 seconds. You alternate from a sumo squat to a regular squat. Jumping in and out.

10. Giant Leaps, 2 minutes 30 seconds. Leaping from side to side.

11. Squats, 1 minute 30 seconds. Think football again. You go from a regular squat to a 3 point football stance, back to the squat, continue to football stance etc.

12. Lateral Lunges, 1 minute 30 seconds. From a wide sumo squat, you will lunge to one side, then reach up to the sky, then repeat, then switch legs.

You made it to the cool down which is 3 minutes.

I can not say enough, how much I love this workout. It will be a favorite for quite some time! If you are short on time, and need a quick cardio workout that will do the job of a longer 45 minute to 1 hour workout, get this one and get going! Remember you will need the Deluxe DVD.

Thank you again for reading my ChaLEAN Extreme Reviews. Please subscribe if you haven’t already, and I invite you to post your own comments as well. We’re in this together, eating right, getting in shape, staying in shape. Stay positive, stay strong. See you in the next review.