Re: ChaLEAN workout details

[Guest guest]

Thanks for posting, Sara! It is helpful to see all the exercises to know when/if I can get this at some point! Hey, I may print it out for my chiro to see what he thinks, too.

Hope you're doing okay - you and your DH and doggies have been in my thoughts!

Donna

Subject: ChaLEAN workout detailsTo: exercisevideos Date: Thursday, January 8, 2009, 3:43 PM

While I'm posting, I figured I'd share this. I found this info in a post at VF, and it was very helpful to learn more about what ChaLEAN contains, as well as making it easier to follow the ChaLEAN chatter. I believe this is only the info for the basic set.Burn Circuit #1 36:09Sumo Squat w/ Hip LiftLunge w/ Posterior FlyPushup w/ Leg liftDead Lift w/ Posterior FlyLunge w/ Core RotationBench Press and Leg Lower (Band)Squat w/ Side BendForward Lean Lunge w/ Post FlyChest Fly w/ Hip LiftBurn Circuit # 2 38:03Sumo Squat w/ Bicep CurlsSingle Lunge w/ Tricep ExtensionDead Lift with RowSumo Squat w/ Triceps Overhead ExtensionDead Lift w/ Reverse Grip RowBowler's Lunge w/ Single Arm RowBicep Curls w/ Abductor Balance (Band)Lunge w/ Double RowTriple Threat PushupsBurn Circuit #3 32:13Sumo Squat w/ Overhead PressLunge w/ Calf RaiseSquat w/

Lateral RaiseLunge w/ Frontal PressSquat w/ Calf RaiseSumo Squat w/ Deltoid RaiseSquat w/ Overhead PressLunge w/ Lateral RaiseSumo Squat w/ Calf RaisePush Circuit #1 32:53Standard Bicep CurlStandard Squat Single Arm Tricep ExtensionV Press BicepsSingle Leg SquatOverhead Triceps ExtensionHammer BicepsHeel SquatPushupsPush Circuit #2 35:01Standard Overhead PressSingle Leg LungeReverse FlyStanding Arnold PressSingle Leg DeadliftBent-Over Lateral RaiseFrontal PressSingle Tap LungesLateral Deltoid RaisePush Circuit #3 34:45Sumo SquatSingle Arm RowChest FlyBowler's lungeDouble Bent Over RowBench PressSingle Leg Sumo SquatDouble Reverse Grip RowLong Arm PulloverLean Circuit #1 44:13Bicep Curl with Calf RaiseTriceps PushupsSplit Lunge w/ Double Biceps CurlDouble Tricep Extension in a

Runner's LungeBiceps Curl w/ Hamstring CurlPlank w/ Tricep ExtensionReverse Lunge with Double Biceps CurlSupine Triceps HoverSumo Squat Raise w/ Biceps Curl Lean Circuit #2 39:17Sumo Squat w/ Anterior Deltoid LiftDouble Arm Row w/ Leg Lift (Band)Lateral Raise with Hamstring CurlRunners Lunge w/ Double RowLateral Raise w/ AbductionPlank w/ Single Arm RowLateral Deltoid Raise with Reverse LungePosterior Deltoid Raise w/ Leg LiftSquat w/ Anterior Deltoid LiftLean Circuit #3 38:49Squat w/ Cross ChopReverse Lunge with Arnold PressChest Fly w/ Hip LiftKneeling Overhead Press and CrunchPushup into a Side PlankDeadlift w/ Frontal PressTravelling PushupsChest Fly w/ Abduction (band)Army CrawlBurn It Off 27:01Single Leg Floor TapBurpeesPlyo Reverse LungePlank with Knee PullsJumping Jacks (band)One Minute BreakStep

StraddleSpeed SkatersSpeed Skaters w/ Band (band)ScreamersLateral Lunge w/ Lateral RaiseFootball Drills3 Point StanceRecharge 20:53Mountain PoseRag DollMoving FanPlieFanHamstring StretchPlank(Each Side)Up DogDown DogSplit Leg StanceWarrior StanceRight AngleTrianglePyramidRunners Lunge and PyramidPigeon(Repeat)ButterflyBurn Intervals 46:15warm-up 4:19jump rope drills 1:30 biceps curls 2:20speed skate w/ or wo/ toning band around ankles 1:30overhead shoulder press 1:50kickboxing drills 2:13lunge stationary w/ knee lift 1:30lunge jump shot 1:20bent over row 2:20plyometric bowler's lunge 1:30bent over tricep extension right/left/ then overhead 2:30kickboxing drills w/ or wo/ toning band 2:00lateral raises 2:00sumo burpees 20 biceps curls (half way up, rotate out, lift) 2:30plyo

reverse lunges alternating 1:30weighted standing crunches 2:15kickboxing drills 1:20squatsjumping jacks high knees w/ or wo/ toning bandlower body blast (standing leg extensions forward, rear, side, squats)cool downAb Burner 10:32Moving CatCrunchesSide TapsCriss CrossDouble PressesSide PikeWeighted CrunchObliquesReach and KickOblique Wrap ThroughReach and KickOblique Wrap ThroughExtreme Abs 16:23Moving CatCrunchesCrunches with ClapSide and Side TapsCrossesCriss CrossAround The ClockAnkle CrossesSwimTuck and ExtendLeg LiftsTraining CampPilates Roll UpSide PlankPlank WalkArmy CrawlElbow PlankBack ExtensionFat Burn Challenge – DVD 7 32 minutes total warm up/stretch 4:48 jump rope drills 2:00 jumping jack drills 3:00 plyo lunges 2:25 break - catch breath, drink

water, breath :30 hit 1:07 plyo sculpting with thigh band 3:06 modified burpee 1:09 break - catch breath, drink water, breath :30 moving prisoner lunges 2:06 crosses & zig zags 2:09 squats 1:24 giant leaps 2:40 squats 1:30 lateral lunge 1:00 cool down/stretch 3:03Get Lean Intervals – DVD 7 Total: 41:39 warm up 4:27 kickboxing drills 1:54 bicep curls w/ sumo savat 2:03 single leg floor tap 1:22 squat w/ lateral raise 1:20 squats :22 plyo plank jumps 1:03 overhead press 2:27 jump rope drills 2:02 lunge w/ tricep extension 2:00 mountain climbers 1:10 squat w/ chop block 2:24 jumping jacks 1:39 overhead press 2:25 speed skate 1:36 step taps 2:11 screamers 1:41 lunge w/ row 2:26 kickboxing drills 1:46 squats 1:41 cool down 3:42 I've Got Abs – DVD 7 total time: 15:17 moving cat :39 push ups :42

crunches 1:52 crunches w/ knee in :36 walk up thighs :35 criss cross :23 push ups :35 crunches 1:40 single leg stretch :34 crunches 1:40 single leg stretch :34 push ups :57 weighted crunches :51 weighted side pikes 1:12 weighted slide 1:13 plank work 2:07 back extensions/stretch 1:24

[Guest guest]

Hi Sara, you have the deluxe dvd on here too, at the end of your list! JenHow are you doing with CE? I'm doing GREAT!Subject: ChaLEAN workout detailsTo: exercisevideos Date: Thursday, January 8, 2009, 3:43 PM

While I'm posting, I figured I'd share this. I found this info in a

post at VF, and it was very helpful to learn more about what ChaLEAN

contains, as well as making it easier to follow the ChaLEAN

chatter. I believe this is only the info for the basic set.

Burn Circuit #1 36:09

Sumo Squat w/ Hip Lift

Lunge w/ Posterior Fly

Pushup w/ Leg lift

Dead Lift w/ Posterior Fly

Lunge w/ Core Rotation

Bench Press and Leg Lower (Band)

Squat w/ Side Bend

Forward Lean Lunge w/ Post Fly

Chest Fly w/ Hip Lift

Burn Circuit # 2 38:03

Sumo Squat w/ Bicep Curls

Single Lunge w/ Tricep Extension

Dead Lift with Row

Sumo Squat w/ Triceps Overhead Extension

Dead Lift w/ Reverse Grip Row

Bowler's Lunge w/ Single Arm Row

Bicep Curls w/ Abductor Balance (Band)

Lunge w/ Double Row

Triple Threat Pushups

Burn Circuit #3 32:13

Sumo Squat w/ Overhead Press

Lunge w/ Calf Raise

Squat w/ Lateral Raise

Lunge w/ Frontal Press

Squat w/ Calf Raise

Sumo Squat w/ Deltoid Raise

Squat w/ Overhead Press

Lunge w/ Lateral Raise

Sumo Squat w/ Calf Raise

Push Circuit #1 32:53

Standard Bicep Curl

Standard Squat

Single Arm Tricep Extension

V Press Biceps

Single Leg Squat

Overhead Triceps Extension

Hammer Biceps

Heel Squat

Pushups

Push Circuit #2 35:01

Standard Overhead Press

Single Leg Lunge

Reverse Fly

Standing Arnold Press

Single Leg Deadlift

Bent-Over Lateral Raise

Frontal Press

Single Tap Lunges

Lateral Deltoid Raise

Push Circuit #3 34:45

Sumo Squat

Single Arm Row

Chest Fly

Bowler's lunge

Double Bent Over Row

Bench Press

Single Leg Sumo Squat

Double Reverse Grip Row

Long Arm Pullover

Lean Circuit #1 44:13

Bicep Curl with Calf Raise

Triceps Pushups

Split Lunge w/ Double Biceps Curl

Double Tricep Extension in a Runner's Lunge

Biceps Curl w/ Hamstring Curl

Plank w/ Tricep Extension

Reverse Lunge with Double Biceps Curl

Supine Triceps Hover

Sumo Squat Raise w/ Biceps Curl

Lean Circuit #2 39:17

Sumo Squat w/ Anterior Deltoid Lift

Double Arm Row w/ Leg Lift (Band)

Lateral Raise with Hamstring Curl

Runners Lunge w/ Double Row

Lateral Raise w/ Abduction

Plank w/ Single Arm Row

Lateral Deltoid Raise with Reverse Lunge

Posterior Deltoid Raise w/ Leg Lift

Squat w/ Anterior Deltoid Lift

Lean Circuit #3 38:49

Squat w/ Cross Chop

Reverse Lunge with Arnold Press

Chest Fly w/ Hip Lift

Kneeling Overhead Press and Crunch

Pushup into a Side Plank

Deadlift w/ Frontal Press

Travelling Pushups

Chest Fly w/ Abduction (band)

Army Crawl

Burn It Off 27:01

Single Leg Floor Tap

Burpees

Plyo Reverse Lunge

Plank with Knee Pulls

Jumping Jacks (band)

One Minute Break

Step Straddle

Speed Skaters

Speed Skaters w/ Band (band)

Screamers

Lateral Lunge w/ Lateral Raise

Football Drills

3 Point Stance

Recharge 20:53

Mountain Pose

Rag Doll

Moving Fan

Plie

Fan

Hamstring Stretch

Plank

(Each Side)

Up Dog

Down Dog

Split Leg Stance

Warrior Stance

Right Angle

Triangle

Pyramid

Runners Lunge and Pyramid

Pigeon

(Repeat)

Butterfly

Burn Intervals 46:15

warm-up 4:19

jump rope drills 1:30

biceps curls 2:20

speed skate w/ or wo/ toning band around ankles 1:30

overhead shoulder press 1:50

kickboxing drills 2:13

lunge stationary w/ knee lift 1:30

lunge jump shot 1:20

bent over row 2:20

plyometric bowler's lunge 1:30

bent over tricep extension right/left/ then overhead 2:30

kickboxing drills w/ or wo/ toning band 2:00

lateral raises 2:00

sumo burpees 20

biceps curls (half way up, rotate out, lift) 2:30

plyo reverse lunges alternating 1:30

weighted standing crunches 2:15

kickboxing drills 1:20

squats

jumping jacks high knees w/ or wo/ toning band

lower body blast (standing leg extensions forward, rear, side, squats)

cool down

Ab Burner 10:32

Moving Cat

Crunches

Side Taps

Criss Cross

Double Presses

Side Pike

Weighted Crunch

Obliques

Reach and Kick

Oblique Wrap Through

Reach and Kick

Oblique Wrap Through

Extreme Abs 16:23

Moving Cat

Crunches

Crunches with Clap

Side and Side Taps

Crosses

Criss Cross

Around The Clock

Ankle Crosses

Swim

Tuck and Extend

Leg Lifts

Training Camp

Pilates Roll Up

Side Plank

Plank Walk

Army Crawl

Elbow Plank

Back Extension

Fat Burn Challenge – DVD 7

32 minutes total

warm up/stretch 4:48

jump rope drills 2:00

jumping jack drills 3:00

plyo lunges 2:25

break - catch breath, drink water, breath :30

hit 1:07

plyo sculpting with thigh band 3:06

modified burpee 1:09

break - catch breath, drink water, breath :30

moving prisoner lunges 2:06

crosses & zig zags 2:09

squats 1:24

giant leaps 2:40

squats 1:30

lateral lunge 1:00

cool down/stretch 3:03

Get Lean Intervals – DVD 7

Total: 41:39

warm up 4:27

kickboxing drills 1:54

bicep curls w/ sumo savat 2:03

single leg floor tap 1:22

squat w/ lateral raise 1:20

squats :22

plyo plank jumps 1:03

overhead press 2:27

jump rope drills 2:02

lunge w/ tricep extension 2:00

mountain climbers 1:10

squat w/ chop block 2:24

jumping jacks 1:39

overhead press 2:25

speed skate 1:36

step taps 2:11

screamers 1:41

lunge w/ row 2:26

kickboxing drills 1:46

squats 1:41

cool down 3:42

I've Got Abs – DVD 7

total time: 15:17

moving cat :39

push ups :42

crunches 1:52

crunches w/ knee in :36

walk up thighs :35

criss cross :23

push ups :35

crunches 1:40

single leg stretch :34

crunches 1:40

single leg stretch :34

push ups :57

weighted crunches :51

weighted side pikes 1:12

weighted slide 1:13

plank work 2:07

back extensions/stretch 1:24