ChaLEAN Extreme Lean Phase

 This is the future home of Chalene Johnson's at home workout program called ChaLEAN Extreme. This post will cover month three, or the Lean Phase. 

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ChaLEAN Extreme - Push Phase.

 This is the future home of Chalene Johnson's at home workout program called ChaLEAN Extreme. This post will cover month two, or the Push Phase. 

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Future home of ChaLEAN Extreme Month 1/Burn Circuit

This is the future home of Chalene Johnson's at home workout program called ChaLEAN Extreme. This post will cover month one, or the burn phase. 

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Week 8 of LIIFT4!

LIIFT4 - WEEK 8

You're on your last week of LIIFT4! Congratulations! You can crush this week and finish this workout program! This week is another shred week, so it's similar to week 7. Let's get going! 

Week 8, Day 1 - Shoulder and Back Circuit 

After your warmup, you start the block on the floor with rotating chest press, decline press, dumbbell pullover, and then you hop up for wide rows. You do each move for ten reps, and of course, you do each move three times. 

Block two has you on the floor again starting with 10 reps of chest press. You're back up for flies, dumbbell rows, and then reverse flies. Ten reps of all moves, for a total of three times. 

Your burnout round has you doing 30 seconds of each regular pushups, back extensions, and wide pushups and you do this three times. This is the same as last week. 

Your core component has you doing dumbbell prayer crunch and floor to ceiling leg lifts. Enjoy your cooldown!

Week 8, Day 3 - Legs 50/50

Happy leg day! After a brief warmup, you jump right into block one with alternating side lunges, pulsing squats, and then hip thrusts in bridge pose. You do ten reps of each a total of three times. 

On block two, you start with front loaded squats, deadlifts, and then calf raises. Remember to switch your calf raises each time, starting with regular calf raises with your toe forward, then bringing toes in for pigeon calf raises, then duck calf raises. 

On block three you're doing ten reps of goblet sumo squats, and 10 reps of single leg reverse lunges for a total of three times.

The HIIT portion is just like last week. Instead of 60/45/30, you're doing 30 seconds of each HIIT move, which is sumo jumps, triple bear, and full catchers jump for a total of three times.

The core component consists of flutter kicks and alternative leg lifts in plank for 30 seconds. You repeat each of them three times total. Enjoy your cooldown and rejoice that this is the last leg day in the LIIFT4 program!!

Week 8, Day 3 - Shoulders and Arms Circuit

After a warmup, you start your quad set with 10 reps of shoulder presses, hammer curls, upright rows, and skull crushers. You repeat each one for a total of three times. 

In block two, you're doing front raise, wide curls, lateral raise, and tricep kickbacks. Ten reps of each for a total of three times. 

Your burnout round has swimmers for 30 seconds, so you may be able to go a little heavier than you did in weeks 1-6 since you're only going at it for 30 seconds rather than 10 reps, full bicep curls, and then you're on the floor to kill your arms completely with tricep pushups. You repeat that three times in total. 

Your core component consists of side reaches and dumbbells extensions. You do each of them for 30 seconds and then you get to enjoy your cooldown. Tomorrow is your last day!

Week 8, Day 4 - Full Body HIIT

Congratulations! You're on your final workout. The whole team is here and even Joel is gonna work out too, so the room is filled with cheerleaders to get you through this final workout int his program. After your workout you start with 60 seconds of soccer run, and then 45 seconds of pushup mountain climbers. That's a new move, but it's just like it sounds. You do a pushup, and then four mountain climbers. You repeat each one three time total. 

Block two has you doing sumo jumps for 45 seconds and then plyo pushups for 30 seconds. You repeat them all three times. 

For your third block you're doing single leg plyo lunge jumps for 30 seconds, and then you're doing pushup knee tucks for 15 seconds. As usual, you repeat these for a total of three times. 

Your burnout is a killer! You're doing all those moves you just did for 30 second each, so you're doing three full minutes of intense cardio with no breaks. Soccer run, pushup mountain climbers, sumo jumps, double plyo pushups, single leg plyo lunge jumps, and pushup knee tucks right. You get to do the burnout twice! You can do it! 

Your core component consists of prayer crunches, straight leg windshield wipers, and rocking planks. You do each for 30 seconds three times total. 

You are finished! Yes! You did it. You're awesome. Congratulations on completely this program!! Personally, I loved LIIFT 4. I noticed major changes in my body, especially in my legs. They feel muscular and feel a lot less flabby. I'm proud of them, even if stronger looking legs weren't something that I was necessarily expecting! I definitely feel stronger. I was able to go up from 15lbs being my heaviest weight to 20s. I wish that I could have found heavier weights easier (the pandemic made it really hard to find weights!) to see just how heavy I could go because on some moves I really feel like I could have gone heavier. 

Week 7 of LIIFT 4

LIIFT 4 - WEEK 7

Welcome to Week 7, which is your first shred week. We're changing things up this week. These next two weeks are to really meant to give you that final push and sculpt what you've been building the last six weeks! 

Day 1 - Chest and Back circuit

Block one is a quad set. You start with ten reps of chest presses. You stand up for 10 reps of flies. Then you're dong ten reps of dumbbell rows. And then you do ten reps of reverse flys. You repeat those four moves for a total of three times. 

Block two you start on the floor with rotating chest press, decline press, and then dumbbell pullover. You finish your last move standing with wide row. You do ten reps of each of those four moves, and you repeat it for a total of three times. 

Block three is your burnout, and you're adding an extra move in there, so instead of two burnout moves there are three. That's shred week for you! You're doing regular pushups for 30 seconds, back extensions for 30 seconds, and then wide pushups for 30 seconds, repeating all for a total of three times. 

Your core component is dumbbell toe teachers, and then straight leg windshield wipers. Each 30 seconds, three times total. 

Don't be confused by Legs 50/50 coming up tomorrow for day 2! :) 

Week 7, Day 2 - Legs 50/50

What?! This seems like a bad joke. My legs are still sore from my last leg day, which was super close!!! Get your warmup going and jump right into 10 reps of front loaded squats, into 10 reps of deadlifts, into 10 reps of calf raises. Repeat each of these moves for three times total. On the calf raises, the first go around do regular, the second time do duck calf raises, and the third time do pigeon (wide) calf raises, that way you hit all parts of your calves!

Block two has you doing alternating side lunges, pulsing squats, and then bridge raises. Each move you do a total of ten reps and you do each one three times total. 

Block three has you doing goblet sumo squats, and then single leg reverse lunges; ten on each leg. You repeat all those for a total of three times. (Each leg you're doing three times total, too). 

Onto the HIIT portion! This has changed up a bit, too. Instead of 60/45/30, you do each move for 30 seconds, and you repeat three times total. Your cardio moves are twisted mountain climbers, soccer sprint, and squat jumps. 

Your core component consists of prayer crunches, and bicycle twists. Each one three times total! 

Week 7, Day 3 - Shoulder/Arms circuit

Goodbye to my favorite day, shoulder intervals, and hello to shoulder and arms circuit. After a brief warmup, you start a quad set consisting of front raises, wide curls, later raise, and tricep kickbacks. You do each move for a total of ten reps, three times in total.

Block two has you doing ten reps of shoulder presses, ten reps of hammer curls, ten reps of upright rows, and then on the floor for 10 reps of skull crushers. You do ten reps of each each for a total of three times. 

Your burnout once again consists of three moves instead of two, and you do them for 30 seconds. You start with swimmers for 30 seconds, so you may be able to go a little heavier than you would other times where you were doing ten reps, into 30 seconds of full bicep curls, and then 30 seconds of tricep pushups. You do each for three times total. 

Your core component consists of dumbbell drivers for 30 seconds, and dumbbell flutter kicks for 30 seconds. You do each one three times. You earned your cooldown, enjoy it! 

Week 7, Day 4 - Full Body HIIT 

After a quick warmup, you start your full body HIIT. This is a bit different. Each block has two cardio moves that you repeat three time each, but with each new block, the cardio intervals are shorter. Block one has you doing 60 seconds of single leg plyo jumps, and 45 seconds of pushup knee tucks. You do each of those for a total of three times.

Block two has you doing 45 seconds of squat jacks, and then 30 second of triple bear. You repeat those for a total of three times. 

Block three has you doing double plyo pushups for 30 seconds and then squared squat jump for 15 seconds, repeated for a total of three times. 

Your burnout has you doing all six cardio moves you've done in the three blocks, but you do each one for 30 seconds without breaks, for a total of three full minutes of cardio with no breaks. So you're doing 30 seconds of single leg plyo jumps, pushup knee tucks, squat jacks, triple bear, double plyo pushups, and square squats. You get to do it one more time. Believe me, this was a killer! 

Your core component consists of an extra surprise too: three core moves! You get to do 30 seconds of scissor kicks, 30 seconds of reaching sit ups, and 30 seconds of straight leg bicycle twists, and you do each one three times total. Enjoy your cool down - you totally deserved it.

Next week is week eight and your final week of LIIFT4! 

Week 6 of LIIFT4

LIIFT 4, WEEK 6 

We're onto week six. This is your last week of normalcy - in weeks 7 and 8, the schedule changes up a but as you get into shred weeks for that final push. Lets get into it!

Day 1 - Chest and Triceps Circuit

After a brief warmup, block one has you get right down on the floor with rotating chest press, skull crushers, and then single side crushers. Those single side crushers kill my triceps. It's the only time Joel lets you use your other hand to help keep your working arm right. You repeat all of these three times.

Block two keeps you mostly on the floor with chest press, tricep press, decline press (utilizing bridge pose), and then you're finally off the floor for tricep kickback. You repeat all those for a total of three times. 

Block three is your burnout, and you're doing wide pushups into tricep pushups. Holy crap. Triceps on fire! Arms on fire! You get to do each three times total for 30 seconds.

The core component is reaching sit ups and flutter kicks. Each one for 30 seconds, three times total. You've earned your cooldown!

Day 2 - Back and bicep 50/50

After a quick warmup, you're jumping right into block one with full rows, and then hammer curls three times total for ten reps.

Block two has you doing reverse flies, and then full bicep curls. Ten reps each for a total of three times.

Block three you start on the floor doing dumbbell pullovers, and then you jump up and you do wide curls. Ten reps, three times total!

Your HIIT component is 60 seconds of catchers jumps, 45 seconds of wide mountain climbers, and 30 seconds of 180 jumps. You do the 60/45/30 three times total! 

The core component consists of dumbbell toe reaches and straight leg bicycle twists. You've earned your cooldown!

Day 3 - Shoulder Intervals

Wooo hoo, my favorite day! After a brief warmup, you start with 10 reps of shoulder press, ten reps of upright rows, and then 30 seconds of high knees. You repeat all that for three times total for block one.

Block two has you doing 10 reps of front raises, 10 reps of lateral raises, and then 30 seconds of speed skaters. As usual, you do it three times.

Block three is horrible with Y Raises, which are tolerable, but then you have 10 reps of swimmers and they are not tolerable, but you can do it! And you cardio interval is 180 squat jumps. You repeat it three times total. 

Your core component dumbbells extension for 30 seconds, and scissor kicks for 30 seconds, three times total. Make sure to cool down. 

Day 4 - Legs HIIT

After a brief warmup, you jump right into 60 seconds of single leg plyo jumps (switching to the other leg after 30 seconds), 45 seconds of triple bear, 30 seconds of soccer sprints, and then 15 seconds of squat jumps. You repeat all these 60/45/30/15 intervals for a total of three times. 

Your burnout is the exact same cardio moves - single leg plyo lunges, triple bear, soccer sprint, and squat jumps - but there are no breaks and you do each move for 30 seconds straight through, so you're burning your legs you for a full two minutes. You get to do that one moretime. Have fun! ;)

Your core component is also awful. You do side plank with a leg left on each side. Right side for 30 seconds, left side for 30 seconds. Repeat each side three times total. Enjoy your cooldown, and get ready for week 7! Don't forget that the schedule changes so don't be surprised like I was and think something I going on with the app or BBOD! (Or there is something wrong with your schedule!)