Push Phase, day 3

I'm back in the game after my ski trip.  I hit day 3 of Chalean Extreme today.  I want to give you my thoughts and review of the first 2 workouts in the Push Phase.

Day 1 - Push Circuit 1  

Day 2 - Rest day

Day 3 - Push Circuit 2

Alright, so you thought you went heavy in Burn Phase, well now its time to up that!  In Burn you went 10-12 reps before you hit failure.  In Push, the goal is to go 6-8!  So, yes, that means you need to use weights heavier then you did in Burn.  Why, if you were hitting failure at rep 12 say with a 10 lbs weight, then when you only need to do 8, you need to really increase that weight. Plus, you probably were getting stronger in Burn phase, so you might be surprising yourself.

I am not using 15, 20 and 25 lbs for most of my moves.  I still use 10 lbs for a few moves.  I also think I have not gone heavy enough on some of the moves to really hit failure.  So, 20 lbs may be to light for leg work, and you should try to push it!  You will know immediately if your form is bad and you can't do the moves.  Then, just stop, reduce the weight and finish the 8 reps!

Push Circuit 1 is mainly arm work.  Bicep and Triceps.  Ok, and of course leg/butt work!  I know I was sore after that workout.  And, I was caught by surprise when I found myself using 15 lbs for some of the tricep work.  

Push Circuit 2 is mainly shoulder, and real intense in the leg work.  I know my butt will be feeling it again tonight.  Also, I was using some pretty heavy weights and lifting them over my head.  So, all I want to say to this is BE CAREFUL.  If you are going heavy and your form is going bad - stop!  I know I was lifting like 15 lbs and I know that I hit the 6th rep and was really struggling to lift my arms up even to my ears.  I knew immediately that I needed to stop.  I was not going to chance getting those 15 lbs up over my head only to drop them on my head!!!  Now, if you have someone who can spot you, make sure to call them in for some of the moves if you really want to push it.

What I find intense?  You bring yourself to failure and then you stop for a whole 10 seconds!  What happens next, you do your extreme set!  The extreme set is 3 reps at very very slow pace.  So, you are already burnt, but you need to nail out 3 more at a harder pace.  So, go for it, but gain- if you MUST stop, do it.  Don't ever risk injury.

Again, Push Circuit 1 and 2 are both in the 35 minute range.

All I can say, if you are doing Chalean Extreme, make sure you are taking your supplements to help you and your body keep the energy levels high and to help rebuild your muscles!  Here are what I would recommend.  (I also take all of these daily, so if you have specific questions, just ask)

- Whey Protein Shake to help you get all your needed protein in to build muscles!

- Your Multi-Vitamin.  I like the Activit  Muscle Toning by Beachbody.

- A recovery drink or supplement.  I'd either recommend the P90X recovery drink or the Beachbody Performance Supplements.  I think both are geared to helping your muscles recover.

- If you get sore, take some Glutamine to help you prevent that soreness!

I have to say, day 2 is a rest day.  I took it yesterday because I was sore.  But, I think next week I will be adding in my bonus ab workout again.  I follow the program as written with the extra 10 minutes of ab work.  Other than that, I have not been throwing in extra cardio.  I know my heart rate is up and pumping when I push it in my workout.  I know I am getting leaner everyday.  So, I don't think I need to burn myself out and add in a ton of extra cardio!!

I still have to say, I am absolutely loving this program!  I have seen my size 6 jeans getting really lose and my size 4 jeans seem to have a lot less fluff in them.  I know my butt, thighs are shrinking!  

I'd love to answer any questions you may have on ChaLean Extreme or any other Beachbody program.  Just drop me an email at HeatherB@Beachbodycoach.com.

Heather