Guest guest Posted January 8, 2009 Report Share Posted January 8, 2009 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 Quote Link to comment Share on other sites More sharing options...
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