ChaLean Extreme Weight Training

The ChaLean Extreme weight training program puts its emphasis on form, and very slow, controlled movements.

It uses the principle of "Lean Phasing", which means muscles are kept in a constant state of "confusion", always challenged. The workouts are mixed up and plateaus are continually busted.

The concept of Failure is used in all workouts: it is necessary to lift heavy enough to fail by the set number of reps. Failure consists of total muscle fatigue to the point of complete exhaustion, when not even one more repetition is possible. Failure is necessary to bring about muscle break down.

Another characteristic of the ChaLean Extreme weight training workout sessions is the use of Breakdown sets, which Chalene calls "getting extreme". The breakdown sets consist of performing one last, short set of the exercise on the fatigued muscles. Muscles are taken through an extra three, slow reps, at an exaggerated slow pace, breaking down muscle so it can rebuild itself stronger and leaner. These final sets are performed excruciatingly slow so that absolutely no momentum contributes to the range of motion.

The ChaLean Extreme weight training program contains three distinct phases, described in more detail below.

The Burn Phase works upper and lower body in combination exercises. The goal is to achieve failure in 10-12 reps, and to rev up the body's fat burning mechanism. The weights chosen for each exercise must be heavy enough to produce failure by 10-12 repetitions, but not so heavy that 10 reps are not possible. Worksheets are provided to take notes on the weights used in order to achieve ideal values.

The workouts consist of warm up, ten exercises and cool down. Workouts have an average length of 35 minutes and require the use of free weights or resistance bands, and an optional thigh toner (loop band).

There are three different Burn Phase workouts, Burn Circuit 1, Burn Circuit 2, and Burn Circuit 3, done in alternate days.

The Push Phase works single muscle groups, one body part at a time, and uses heavier weights in order to produce failure between 6-8 reps. Again the emphasis here is on slow, focused repetitions, with breakdown sets following most exercises. It is important to lift heavy enough weights that failure is achieve after only 6-8 reps.

There are three different Push Phase workouts, Push Circuit 1, Push Circuit 2, and Push Circuit 3, done on alternate days. The workouts average 35 minutes long and consist of warm up, a series of ten exercises and cool down.

The Lean Phase works upper body, lower body and core, all at the same time, and more than ever requires strong focus and concentration in order to perform the exercises with proper form. The goal is to produce failure in 10-12 reps, so weights must be chose accordingly.

The emphasis of the Lean Phase workouts is on strength, balance, and core stabilization. This phase produces extreme fat loss through dynamic, functional movements. Muscles are maxed out with breakdown sets after every single move.

There are three different Lean Phase workouts, Lean Circuit 1, Lean Circuit 2, and Lean Circuit 3, done on alternate days. The workouts consist of warm up, a sequence of ten exercises and cool down. Average workout length is 40 minutes.

After the Lean Phase the program enters the "Lean for Life" phase, which is a mix of the three phases in alternate weeks, in order to continue the principle of Lean Phasing and keep the workouts varied and the muscles challenged.

ChaLean Extreme cardio workouts range from 25 to 50 minutes in duration and are TOUGH! The interval sessions alternate between bursts of cardio and light weights and include plyometrics, football and military drills, and several moves that are an exercise in creativity when it comes to fitness.

I've yet to complete a workout session without pausing the DVD to catch my breath or grab my bottle of water. The videos don't seem to have been edited, so kudos to the cast who are all able to keep up with the high intensity of the workouts!

After working out with Chalene Johnson's ChaLean Extreme workouts for the past three months, I have completely changed my belief that weight training is boring. These DVDs are anything but!

Chalene keeps me motivated, always saying things like "Give me just 5 minutes and I'll put you in the mood". Or reminding me that I need to make time each day to exercise, and that the effort put into the workouts is worth it, because the results are noticeable week after week.

The sessions seem to go by in a breeze (even though they are super tough) and the feeling after completing the workouts is priceless.