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ChaLean Extreme Program - Day 4

Saturday, January 11, 2014

This new program is going slowly as my knees and shoulders are kicking up a fuss but I'm still plugging along but I'm thinking I'm going to revamp the workout schedule to suit my needs somewhat. Perhaps as I go along, it will get easier and by the time I start the Push phase, I'll be able to do the workouts as scheduled.

This morning, I did Burn Intervals which according to the schedule is my Day 4 (including the Day 2 rest day). Chalene suggested using no heavier than 5 lb dumbbells as the ST intervals were to build endurance rather than strength. I started with 5 lbs but had to drop down to 3 lbs for some of the exercises.

All of the ST exercises were high reps and used different speeds and/or angles.

Although, there was no tracking sheet for the workout, this was the workout I did with relevant comments. Please note that if the cardio was pretty straight forward, I didn't provide any comments.

1. Warm-up

2. The first cardio interval was Jump Rope drills. No problem here. I followed the modifier and basically just bounced up and down on my toes.

3. Bicep Curls - 5 lbs

4. Speed Skate w/out toning band around my ankles

5. Overhead Shoulder Press - 3 lbs

6. Kickboxing Drill

7. Stationary Lunges w/Knee Lifts & no weights

8. Lunges w/Jump Shots - no weights

9. Bent-over row - 5 lbs - alternating arms and then both arms

10. Plyometric Bowler's Lunge - Here's that darn Bowler's Lunge again emoticon but I found it easier to do in this workout because they were alternating lunges and not all on one leg like in Burn Circuit 2.

11. Bent-over tricep extension and then overhead - 3 lbs

12. Kickboxing Drills w/out toning band

13. Lateral raises - 3 lbs

14. Sumo burpees - 20 - I had to do the modified burpee even more modified than what the modifier was showing. Burpees just kill my lower back so instead of putting my hands on the floor, I put them on my exercise bench. This morning, I did them the way the modifier was doing them except for the floor/bench thing but I'm going to try to do the burpee by jumping back and forward while using the bench in the future and maybe someday, I'll even be able to do them the real way! emoticon

15. Bicep Curls (the 3-part curl - half-way up, out, curl) - 3 lbs

16. Alternating Plyo Reverse Lunges - no weights

17. Weighted Standing Crunches (I love standing ab work since I hate getting down on the floor) - 5 lbs

18. Kickboxing Drills

19. Squats - 5 lbs

20. Jumping Jacks, High Knees w/out toning band - I did the modified exercise

21. Lower Body Blast w/out toning band - standing leg extensions forward, rear, side, squats

22. Cool Down

Workout Time - 50 minutes
Calories Burned - 323

I was supposed to do the Ab Burner workout as well but I'd had enough after the interval workout. I'll try the Ab workout tomorrow and if it's too difficult, I'll substitute one of my ab-focused cardio workouts like Jazzercize's Dancin' Abs or Gilad's Maximum Abs or Abs on Fire. Heck I might even do both just to get my FM up there since the Ab Burner is only 15 minutes long.

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  • _LINDA
    emoticon emoticon
    1504 days ago
    emoticon emoticon emoticon emoticon

    I am working through this routine as well, on repeat. I kind of changed daily routines and started this time with the Push Phase.
    1504 days ago
    Guuuuurrrrlll! I got exhausted just thinking about all that movement! You rock! Have I told you that lately? And I love that you are doing your own modifications. With RA, or just OA itself, we have to make the necessary adjustments.

    I just started back up on ball exercises the past week and realize that my core has weakened so much because I have been focusing on walking. I will just admit that I lost my Spark and got lazy and walking was the least "committed" think I could do to get movement in. And it doesn't jar my spine as bad... until I trip over a tree root since I have now walked a trench around the yard.

    I love that you are switching your routine up at the same time I am. We can celebrate the results together! YAY!
    1504 days ago
  • 4CYNDI
    WOOHOO! You are doing great and making it work for you rather than giving up because you can't do some of it right now. Great job!
    1505 days ago
    emoticon You are doing great- trying new exercise! Hugs, Laurel
    1505 days ago
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