Customizing Chalean Extreme Rotation
Saturday, May 25, 2013
This week I started with Chalean Extreme, which is a strength based training program. I'm making notes here on my rotation, due to time constraints, I needed to switch up the rotation a little. The Burn Circuits are approximately 30-40 minutes long, with 2 cardio workouts, one "Ab Burner" workout, and one stretch and flexibility workout. The "Burn Intervals" cardio disk is around 45 minutes long, the "Burn Off" cardio disk is about 20 minutes long. The stretch "Recharge" workout is 20 minutes and the "Ab Burner" workout is 15-20 minutes long.
The problem with this, for me, is that I get up early in the mornings and do my workouts before work, and I simply don't have the time to complete a 40 minute cardio workout, and then a fifteen minute ab workout. I give myself about 40-45 minutes for a workout each morning, and I don't want to wake up earlier in order to make that an hour. Because of this, I have tweaked the workout schedule to fit into my lifestyle, rather than following the calender that came with the program. My custom rotation is as follows:
Monday: Burn Circuit 1
Tuesday: Ab Burner (This was originally a rest day.)
Wednesday: Burn Circuit 2.
Thursday: Burn Off (This was originally a day for "Burn Intervals" - 40 Minutes AND Ab Burner, 15 minutes. Burn Off is the shorter of the two cardio workouts, at approx 20 minutes long.)
Friday: Burn Circuit 3.
Saturday: Burn Intervals (The longer of the 2 cardio disks, because I'm more likely to have 45 minutes to devote to cardio on the weekend, when I'm not rushing out for work.)
Sunday: Recharge (This was originally scheduled as a rest day, Recharge in the original workout rotation went along with the "Burn Off" cardio disk. Again, as I don't have time to complete two workouts in one day, I moved this to Sunday. As it is a 20 minute slow flexibility and stretching workout, I don't feel bad doing this on a "rest" day.)
As you can see, the major changes that I made are that I switched the order of the two cardio workouts so that I do the shorter one during the week before work, and moved the two additional workouts that were to be completed on the cardio days to the rest days, so I never "double up" on workouts. However, I still end up doing every workout every week. If there is one thing I've learned from my time on Sparkpeople, it is that you have to make your fitness program something you can do and can stick with. It needs to be realistic in order for you to be able to keep up with it, if you get overwhelmed, then you are more likely to give up. This custom rotation is my compromise, making the program more realistic for my schedule.