ChaLean Extreme: Fat Burn Challenge

“Fat Burn Challenge” is a 32 min. mostly athletic cardio (jacks, punches, fast feet) & bodyweight resistance (lunges, squats, burpees) workout led by Chalene Johnson, and from the Chalean Extreme series. This workout is included on the deluxe DVD, with “Get Lean Intervals” and “I’ve Got Abs” workouts. This workout follows a similar format to the basic set “Burn it Off” workout (exercises, short duration of time, focus on intensity in all exercises), and is used as a substitute cardio workout in the Chalean Extreme 90- day rotation (if desired). The workout is sequenced w/ a warm-up, 3 sets of exercises followed by a 30 second rest, twice (but w/ different exercises for second sequence), then 6 more exercise followed by a cool-down. Most of the exercises are time-based (complete exercises in set time), and there are two exercises cued w/ a rep range. Users are supposed to push themselves the entire time (just take the 30 second rests when cued). The workout is sequenced nicely, moves quickly, and the rests feel like they are cued right, when one needs it (and not too long or short). Many of the exercises are low impact (but some are not), and the burpee is modified w/ plie/sumo stance which is supposed to be easier on the knees than the traditional (I really like that variation). Chalene’s cuing & form pointers are good.

Cast: 4 background exercisers (1 male, 3 females), one demos the low impact/intensity options.

Music: canned, fast-paced (driving beat)

Equipment: flat resistance band (tied in loop, placed around ankles, used for 1 exercise) or loop band

Warm-up (4:47 min.)
Alternating step tap w/ alternating arm sweep to front.

Double bob & weave (2 traveling plie/sumo squats to side) w/ jab (punch) to front (body turns to side into split leg stance).

Double bob & weave w/ cross (punch) to corner.

Single crosses to corners, alternating sides.

Squat (w/ bent arms/hands clasped at chest level at lowered position)> 3 count pulse in lowered position> single reps.

Tricep extension (single) arms in split leg stance w/ forward hinge & (single leg) hamstring stretch position (flexed foot & straight front leg).

Alternate single arm reach to floor w/ forward hinge in split leg stance (bent legs), and arm pull back w/ torso rotation w/ lift (straighten legs, front has flexed foot).

Alternate forward double arm reach w/ pelvic tuck (bent legs) in split leg stance & pull back (bent arms) & straighten legs.

Arm circles w/ lift & lower in (single leg) hamstring stretch position.

Two pulses in lowered position of side lunges, alternating sides> static hold in lowered position.

Repeat entire sequence on other side (starting w/ tricep extension).

Two reps shoulder drops (in lowered position of squat) alternating sides>roll up to standing position.

Work portion (24:45 min.)
Jump Rope Drills: jump rope in place (small) w/ arm circles (bent arm)> alternating heel taps in front (w/ jump)> Double heel taps (2 reps per side)> alternating high knees> alternating butt kickers> double butt kickers> heel taps.

Jumping jacks (hands on hips), fast pace> add arm cross in front> add overhead arms w/ leg cross (jump in)> Ski jumps: pivot hips (lower body) to side w/ jump, then jump to face center (bent arms held to side), both sides> repeat sequence (starting w/ jumping jacks).

Plyo Lunges: (same leg travels front & back) 2 reps front lunge, then 2 reps rear lunge> 3 pulses front lunge, tap to meet other foot, 3 pulses rear lunge, then tap> 4 pulses each direction no tap between reps> single reps, front & back> repeat on other side.

Break (30 seconds): active recovery, water break or towel off.

HIT: Fast feet w/ wide stance & in lowered position of squat> Chalene randomly cues to travel either right, center or left, and when “HIT” is called out, people drop down to floor & perform squat thrust.

Plyo Sculpting (w/ band): alternating step tap (hands on hips)> double step touch w/ power (arms swing back & lifted heels)> alternate step, leg abduction (side)> repeat sequence (starting w/ double step touch)> step taps.

Modified burpee: start in plie/sumo position> from lowered position, place hands on floor, kick legs into plank, reverse motion & jump legs into narrow stance, 16 reps.

Break (30 seconds)

Moving Prisoner Lunges: 1 rep front lunge, then pivot to face side, for 1 rep front lunge (hands on hips)> add hands on head (bent arms)> add overhead arms/punches> repeat on other side.

Cross Punches and Zig Zags (side bend/oblique crunch): start in lowered position of plie/sumo squat> perform 4 alternating cross punches (to corners, same side heel lifts w/ punch), then Zig Zags, hold bent arms to side of body, alternating sides> add knee lift after Zig Zags> add power to knee lift (jump) w/ overhead arm pull-down> 2 cross punches & 1 knee lift> jump rope> repeat on other side.

Squats: jump out into lowered position of sumo/plie squat & reverse motion> squats> repeat sequence> faster pace, plie squat jumps> jump rope.

Giant Leaps: lateral skaters (hands on hips), leg taps in back of other> add single arm, overhead reach then pull-down, alternating sides> add double arm reach to front then pull back> alternating step tap> repeat sequence.

3 Point Stance: alternate standing position w/ deep squat w/ single arm floor touch (bent legs, flat back, wide stance of legs), fast pace (legs jump in a bit to reverse motion & out to lower into squat> squats> repeat sequence.

Lateral Lunge w/ Lateral raise (and leg lift): perform lateral lunge, hand lowers to floor (inside of the bent leg), then reverse motion w/ lateral raise & leg lift (side), 12 reps per side.

Cool-down (3:03 min.)
Jump rope> step tap> static hold in side lunge> Runner’s lunge> (single leg) hamstring stretch> spinal rolls> repeat on other side> roll up to standing position.

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