CLX Extreme Core CircuitChalene Johnson
Year Released: 2009
Categories: Abs/Core , Balance/Medicine/Mini/Stability Ball
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This workout is from the second deluxe “fat-burning” series of Chalean Extreme, and is paired w/ the Lower Body Extreme workout. Chalene instructs w/ four background exercisers. It is a 11 min. abs/core workout that uses a stability ball for crunch variations (center & oblique) and some TJ exercises on the ball (Zig zag, wheel, row). I usually don’t use the supplemental abs workouts included w/ video programs or DVDs (don’t think they’re needed if primary workouts have core/ab focus w/ stabilizer/assistance in exercises or a few ab/core exercises sprinkled into the workouts). But this is a good workout, short and the use of the ball provides cushion/support for the lower back, while instability for the abs/core because one has to work to stay on the ball. Chalene performs the entire workout while instructing, and provides clear cues & form pointers.
Equipment: stability ball, w/ optional use of weighted gloves.
Warm-up: Seated on ball: alternating side to side hips (5 each direction)> alternating pelvic tuck front & arch back (8 each direction)> hip circles 2 slow, 4 fast (in both directions)> 2 reps of each at a fast pace> contract forward & extend back (more dramatic version of the pelvic tuck front & arch back), 4 reps.
Crunches: wide stance of legs, hands behind of head (w/ bent elbows). Chalene cues this as the “easy position,” ball is the middle of the back & the hips are low, 8 reps of 2 counts up & down, then 8 single reps> transition body higher up on ball the “difficult position” where the “ball rests in small of spine,” perform same number of reps & pace as previous exercise.
Obliques: position body in “easy position,” perform alternating oblique crunches, 2 reps slow each side, then 4 faster reps each side> transition into “difficult position” and perform same number of reps & pace as previous exercise> stretch (body lies face up, back & head rests on ball, arms reach overhead w/ laced fingers, legs can be bent or straightened).
Obliques & Pulses: cued to position body in middle position between easy & difficult, perform alternating oblique crunches, 4 reps each side, then 8 pulses (center) w/ hands stacked/arms straightened in front of body> 2 reps each side, then 8 pulses, repeat twice> 1 rep each side, then 4 pulses repeat three times.
Roll w/ Leg Lift: start with back lying on ball w/ both hands on the ball, roll up into seated position, and one leg bends & comes off of the floor> alternate legs, 5 reps each side. Modification: both feet stay on floor.
Crunches: in moderate position on ball w/ varied arm positions (advanced: both arms straightened, overhead, intermediate: one arm straightened, one bent, beginners: arms cross chest or arms behind head), 8 reps of 2 counts up & down> Pulses w/ same arm positions (8 reps).
Zig Zag & Reach: alternating oblique crunch, 2 reps each side, then 2 (center) pulses, 6 times> 1 rep each side, 1 pulse, 8 times> Pulses, 15 reps> stretch (same as before, back lying over ball w/ overhead arms).
Crunches: 20 reps, fast pace>Wheel (looks like oblique crunch w/ open arms out to side & bent to 90 degrees) 2 counts: 6 reps each side> faster pace: 8 counts total, 4 to come up off ball and 4 to return back to starting position on the ball (alternating sides), 4 reps> Row: alternate rows w/ straight arms/clasped hands on each side with a crunch, 4, 2 count reps, then 8 fast, single reps> stretch.