Contents
If you are looking for home power system for girls, then pay attention to the program ChaLEAN Extreme. This 90-day fitness course with chalene Johnson created just for burning fat, strengthening muscles and development of muscles. Despite the “extreme” name, the complex is suitable to a wide range of involved people.
The main goal of the program is ChaLEAN Extreme fat burning and the creation of a relief body in a relatively short period of time. You expect quality weight training by which you will create a figure, which could only dream of. The motto of the fitness of the course: muscles burn fat. And it’s true. The more muscle mass you have, the more calories you consume your body. With a home security program for girls from chalene Johnson, you can burn up to 60% of your body fat in just 3 months.
For workouts at home we recommend viewing the following article:
- How to choose a fitness Mat: all kinds and prices
- The top 50 best exercises for toned buttocks
- Top 15 TABATA video workouts from Monica Kolakowski
- How to choose running shoes: a complete manual
- Side plank for belly and waist + 10 options
- How to remove side: 20 main rules + 20 best exercises
- FitnessBlender: three ready workout
- Fitness-gum – super-useful gear for girls
ChaLEAN Extreme: strength training at home
The ChaLEAN Extreme program is designed for 90 days. Training necessary to perform in accordance with the calendar. You will do 5 times a week: 3 days strength training, 2 days – aerobic-power. The program also includes stretching and individual sessions to the press. The program is comprehensive and designed for total elaboration of the whole body. Despite the power focus sufficient attention is paid to the aerobic and interval load. The program is very well built.
Program features:
- The basis of the complex lie strength training to create muscle elastic body
- Optional interval cardio weight for fat burning
- The program lasts for 90 days (3 phases)
- The complex includes more than 20 different workouts
- The stated program level Intermediate-Advanced (intermediate-advanced)
- Training suitable for working in advanced and less experienced students load will depend on the weight of the dumbbells.
- You will train 5 times a week with two days off on Tuesdays and Sundays.
So the whole program is divided into three phases: Burn, Push, Lean. Each phase is designed for a month. Burn will help you to speed up your metabolism and prepare your body to the load. With Push you will build muscle and actively burn body fat. With Lean you will be even more rapid improvement in the quality of the body and securing the obtained results. The first notable success after the program is complete ChaLEAN Extreme you will see in the mirror after 30 days after the start of classes.
Inventory for the program ChaLEAN Extreme
To practice with chalene Johnson you will need the following equipment:
- Dumbbells from 2 to 10 kg (or tubular expander)
- Elastic band (or fitness band)
To run the program ChaLEAN Extreme is desirable to have a set of dumbbells, several weight categories, or at least 2 pairs of dumbbells of different weights. Specific weight dumbbells pick empirically, based on their power capabilities. Dumbbells can replace a tube expander, but again, it is desirable to have several different resistance bands for individual muscle groups. Workouts involve a small number of repetitions for each exercise, the weight take possible.
In some of the training used elastic band. Basically it was tied to your feet for additional resistance, so instead, you can use fitness bands. One of the girls shows the variant without the use of tape, so you can train without it.
The program ChaLEAN Extreme
The tutorial ChaLEAN Extreme includes 23 videos. The program lasts for 90 days, if you engage in on the main calendar. You can choose to mix the calendar with the TurboFire program, which is designed for 20 weeks.
In the ChaLEAN Extreme program includes:
- 9 strength training into three phases: Burn, Push, Lean
- 5 additional workouts from the main calendar
- 7 bonus workouts from ChaLEAN Extreme Deluxe
- 2 training the basics of exercise (training)
Basic strength training Burn, Push, Lean
Strength training Burn, Push and Lean are the Foundation of the program ChaLEAN Extreme. They run 3 times a week (Monday, Wednesday, Friday) and continue for 30-45 minutes. With each new phase the load will increase. For exercises you will need dumbbells or a chest expander and Push Circuit 3 Phase and Lean more and elastic band.
Burn Phase (first month):
- Burn Circuit 1 (37 minutes)
- Burn Circuit 2 (37 minutes)
- Burn Circuit 3 (33 minutes)
Push Phase (second month):
- Push Circuit 1 (34 minutes)
- Push Circuit 2 (36 minutes)
- Push Circuit 3 (36 minutes)
Lean Phase (third month):
- Lean Circuit 1 (45 minutes)
- Lean Circuit 2 (40 minutes)
- Lean Circuit 3 (40 minutes)
How to choose DUMBBELLS: tips and prices
Additional training of the primary calendar
For more workouts from the ChaLEAN Extreme program performed twice a week. On Thursdays you’ll be doing Burn Intervals + Ab Burner / Extreme Abs. Saturday Burn It Off! + Recharge.
- Burn Intervals (47 minutes). Interval training, in which alternate power and cardio exercises for muscle tone and fat burning. Equipment: dumbbells or tubular expander, elastic band.
- Burn It Off! (28 minutes). Simple carder-training, which will help you to strengthen the heart and burn calories. Equipment: light dumbbells, elastic band.
- Ab Burner (11 minutes). Training for the bark on the floor where you will find a combination of exercises on the back. The video is designed for the first half of a three-month course. Equipment: dumbbell.
- Extreme Abs (17 mins). In this exercise for the bark on the floor included exercises for the back and stomach, and also in the strap. The video is designed for the second half of a three-month course. Equipment: not needed.
- Recharge (22 minutes). Soft stretching for the whole body, which will help you to recover after strength and cardio exercise. Equipment: not needed.
Bonus workout: ChaLEAN Extreme Deluxe
These bonus workouts you can execute separately from the program ChaLEAN Extreme, and can in calendar. Get-Lean Intervals instead of Burn Intervals; I’ve Got Abs instead of Abs Extreme; Fat-Burn Challenge is Burn Intervals. The replacement is expected only in the third phase, but you can even alternate.
- Get-Lean Intervals (42 minutes). Interval training, in which alternate power and cardio exercise for fat burning and strengthening of muscles. Equipment: dumbbells or tubular expander, elastic band.
- Fat-Burn Challenge (33 minutes). Simple cardio workout that will help you to raise the heart rate and burn calories. Equipment: elastic band.
- Lower Body Extreme Zone (40 minutes). Effective exercise for working on strengthen the muscles of the thighs and buttocks. Equipment: dumbbells, elastic band.
- Extreme Intervals (40 minutes). Interval training, which alternates power and cardio exercise, only now you will need a fitball. Equipment: dumbbells, fitball.
- I’ve Got Abs! (17 minutes). Another exercise is to press with even more intense and quality workouts for your bark. Equipment: light dumbbells.
- Extreme Core Circuit (12 minutes). Workout for abs with the fitball and weights for arms (gloves with a weight). Equipment: exercise ball, the weights for arms.
- Dynamic Yoga Flow (40 mins). Dynamic yoga for stretching and strengthening muscles. Equipment: not needed.
- Burn Basics and Band Basics (20-40 minutes). Video instruction where you will learn the correct technique of the exercises. Be sure to listen to all the coach’s recommendations. Equipment: dumbbells or tubular expander.
The program ChaLEAN Extreme is perfect for those who want to lose weight and improve the terrain of the body. You are waiting for intense strength training at home, which will be diluted with fat burning cardio exercises. If you are contraindicated shock and weight loads, then try the program PiYo with chalene Johnson, which is based on yoga and Pilates.
TOP 50 coaches on YouTube: our selection