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LOVE the detail in the exercise segments in your reviews, Jen!  I've been saving them for future reference!  Good work - and down a pound!  yippee!

 

Jen's exercise for 02/19/11 Saturday Chalean Extreme Push Phase Week 3

I bowled on my league tonight - 2 hoursAll of my games were over average!Before that I did:

Extreme Intervals

Total

time  40:25 minutes

WARM-UP

SQUAT

SQUAT DROP

BALL RIGHT THEN LEFT

SQUAT DROP

BALL RIGHT THEN OVER-HEAD THEN LEFT OVER-HEAD

SQUAT RIGHT

LEFT OVER-HEAD – 3 TIMES

SQUAT LEFT

RIGHT OVER-HEAD – 3 TIMES

BALL OVER-HEAD

RIGHT SQUAT OVER-HEAD LEFT SQUAT

CURTSEY LUNGE LEFT, BALL RIGHT LEFT RIGHT - REPEAT

SINGLE CURTSEY

LUNGES

REGULAR SQUATS

BALL OVER-HEAD

BALL ON FLOOR

RIGHT HAND STAYS IN CONTACT WITH BALL LEFT LEG LUNGES BACK - REPEATED

LUNGE RIGHT 2

TIMES (INNER THIGH STRETCH) - REPEATS

LUNGE LEFT 2

TIMES (INNER THIGH STRETCH) – REPEATS

RUNNER’S LUNGE

RIGHT

BALL ON FLOOR

LEFT HAND STAYS IN CONTACT WITH BALL RIGHT LEG LUNGES BACK – REPEATED

RUNNER’S LUNGE

LEFT

BALL IN FRONT

REACHING FORWARD (BACK STRETCH)

 

1ST

CARDIO SEGMENT

TOE TAPS

TOE TAPS HAND SWITCH

LUNGE BACK

HANDS SWITCH

LEAP HANDS SWITCH

TOE TAPS BALL SIDE TO SIDE

DOUBLE TAPS

DOUBLE TAPS TAP

ON FLOOR

DOUBLE TAPS

BALL SIDE TO SIDE

DOUBLE TAPS TAP

THE FLOOR

TOE TAPS BALL SIDE TO SIDE

DOUBLE TAPS TAP

THE FLOOR

TOE TAPS BALL SIDE TO SIDE

 

RECOVER

BICEP CURLS

SITTING ON THE BALL – 10 LBS

OVER-HEAD PRESS

– 8 LBS

 

2ND

CARDIO SEGMENT

LEAPS &

JACKS

LEAPS &

KNEES

RUN & DOUBLE KNEES

HIGH LOW PUNCHES

            REPEAT ABOVE FOR ABOUT 3 MINUTES

 

RECOVER

OVERHEAD PRESS

– 8 LBS

BENCH PRESS

ROLLED DOWN ON BALL – 8 LBS

CHEST FLY – 8 LBS

 

3RD

CARDIO SEGMENT

SQUATS HOLDING

BALL IN FRONT

SQUATS BALL

RIGHT & LEFT

CURTSEY LUNGE

RIGHT LEG & SHOOT

SQUATS HOLDING

BALL IN FRONT

CURTSEY LUNGE

LEFT LEG & SHOOT

SQUATS

CURTSEY LUNGE

RIGHT

SQUATS

CURTSEY LUNGE

LEFT

 

RECOVER

OVERHEAD

TRICEPS EXTENSION (2 WEIGHTS) – 5 LBS

TRICEP

KICKBACKS (STOMACH LAYING ON BALL) – 5 LBS

 

4TH

CARDIO SEGMENT

REVERSE LUNGES

SQUAT WITH KNEE

SCREAMERS

SUMO BURPEES

FROG SQUAT

BOWLER’S

SCREAMERS

MOUNTAIN

CLIMBERS

 

RECOVER

LATERAL RAISES

– 5 LBS

LATERAL RAISES

WITH SQUAT – 5 LBS

POSTERIOR

DELTOID RAISES – 5 LBS

LATERAL RAISES

– 5 LBS

 

5TH

CARDIO SEGMENT

1-2-3 TAP

1-2-3 KNEE WITH BALL OVER-HEAD

SINGLE KNEE

WITH BALL OVER-HEAD

SKI

 

RECOVER

SINGLE LEG DEAD LIFT – 10 LBS

 

COOL DOWN USING THE BALL

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Thanks ! I keep my review in a word file then just copy and paste.Next rotation I do I'm not doing it as written for longer than a month...I get too bored with seeing the same faces and hearing the same lines...oh well as long as I work out right? Jen

Jen's exercise for 02/19/11 Saturday Chalean Extreme Push Phase Week 3

I bowled on my league tonight - 2 hoursAll of my games were over average!Before that I did:

Extreme Intervals

Total

time 40:25 minutes

WARM-UP

SQUAT

SQUAT DROP

BALL RIGHT THEN LEFT

SQUAT DROP

BALL RIGHT THEN OVER-HEAD THEN LEFT OVER-HEAD

SQUAT RIGHT

LEFT OVER-HEAD – 3 TIMES

SQUAT LEFT

RIGHT OVER-HEAD – 3 TIMES

BALL OVER-HEAD

RIGHT SQUAT OVER-HEAD LEFT SQUAT

CURTSEY LUNGE LEFT, BALL RIGHT LEFT RIGHT - REPEAT

SINGLE CURTSEY

LUNGES

REGULAR SQUATS

BALL OVER-HEAD

BALL ON FLOOR

RIGHT HAND STAYS IN CONTACT WITH BALL LEFT LEG LUNGES BACK - REPEATED

LUNGE RIGHT 2

TIMES (INNER THIGH STRETCH) - REPEATS

LUNGE LEFT 2

TIMES (INNER THIGH STRETCH) – REPEATS

RUNNER’S LUNGE

RIGHT

BALL ON FLOOR

LEFT HAND STAYS IN CONTACT WITH BALL RIGHT LEG LUNGES BACK – REPEATED

RUNNER’S LUNGE

LEFT

BALL IN FRONT

REACHING FORWARD (BACK STRETCH)

1ST

CARDIO SEGMENT

TOE TAPS

TOE TAPS HAND SWITCH

LUNGE BACK

HANDS SWITCH

LEAP HANDS SWITCH

TOE TAPS BALL SIDE TO SIDE

DOUBLE TAPS

DOUBLE TAPS TAP

ON FLOOR

DOUBLE TAPS

BALL SIDE TO SIDE

DOUBLE TAPS TAP

THE FLOOR

TOE TAPS BALL SIDE TO SIDE

DOUBLE TAPS TAP

THE FLOOR

TOE TAPS BALL SIDE TO SIDE

RECOVER

BICEP CURLS

SITTING ON THE BALL – 10 LBS

OVER-HEAD PRESS

– 8 LBS

2ND

CARDIO SEGMENT

LEAPS &

JACKS

LEAPS &

KNEES

RUN & DOUBLE KNEES

HIGH LOW PUNCHES

REPEAT ABOVE FOR ABOUT 3 MINUTES

RECOVER

OVERHEAD PRESS

– 8 LBS

BENCH PRESS

ROLLED DOWN ON BALL – 8 LBS

CHEST FLY – 8 LBS

3RD

CARDIO SEGMENT

SQUATS HOLDING

BALL IN FRONT

SQUATS BALL

RIGHT & LEFT

CURTSEY LUNGE

RIGHT LEG & SHOOT

SQUATS HOLDING

BALL IN FRONT

CURTSEY LUNGE

LEFT LEG & SHOOT

SQUATS

CURTSEY LUNGE

RIGHT

SQUATS

CURTSEY LUNGE

LEFT

RECOVER

OVERHEAD

TRICEPS EXTENSION (2 WEIGHTS) – 5 LBS

TRICEP

KICKBACKS (STOMACH LAYING ON BALL) – 5 LBS

4TH

CARDIO SEGMENT

REVERSE LUNGES

SQUAT WITH KNEE

SCREAMERS

SUMO BURPEES

FROG SQUAT

BOWLER’S

SCREAMERS

MOUNTAIN

CLIMBERS

RECOVER

LATERAL RAISES

– 5 LBS

LATERAL RAISES

WITH SQUAT – 5 LBS

POSTERIOR

DELTOID RAISES – 5 LBS

LATERAL RAISES

– 5 LBS

5TH

CARDIO SEGMENT

1-2-3 TAP

1-2-3 KNEE WITH BALL OVER-HEAD

SINGLE KNEE

WITH BALL OVER-HEAD

SKI

RECOVER

SINGLE LEG DEAD LIFT – 10 LBS

COOL DOWN USING THE BALL

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Jen, I can totally empathize with this statement.  I love CLX and I know I only have 5 more to go but yeah, I feel I've memorized them.  I also have dozens of virgin workouts that beckon.  I love Noel but am so excited to be on my own again too!  Yoga and cardio will be the focus for this week and next, and I'm leaning toward a month of Rushfit after that.

Tomorrow will more than likely be Turbo Sport and then helping my friend with cuing for her Body Pump videoTuesday will be running and NoelWednesday at last I shall start Blissology.

 

   Thanks !  I keep my review in a word file then just copy and paste.Next rotation I do I'm not doing it as written for longer than a month...I get too bored with seeing the same faces and hearing the same lines...oh well as long as I work out right?

                Jen

 

Jen's exercise for 02/19/11 Saturday Chalean Extreme Push Phase Week 3

I bowled on my league tonight - 2 hoursAll of my games were over average!Before that I did:

Extreme Intervals

Total

time  40:25 minutes

WARM-UP

SQUAT

SQUAT DROP

BALL RIGHT THEN LEFT

SQUAT DROP

BALL RIGHT THEN OVER-HEAD THEN LEFT OVER-HEAD

SQUAT RIGHT

LEFT OVER-HEAD – 3 TIMES

SQUAT LEFT

RIGHT OVER-HEAD – 3 TIMES

BALL OVER-HEAD

RIGHT SQUAT OVER-HEAD LEFT SQUAT

CURTSEY LUNGE LEFT, BALL RIGHT LEFT RIGHT - REPEAT

SINGLE CURTSEY

LUNGES

REGULAR SQUATS

BALL OVER-HEAD

BALL ON FLOOR

RIGHT HAND STAYS IN CONTACT WITH BALL LEFT LEG LUNGES BACK - REPEATED

LUNGE RIGHT 2

TIMES (INNER THIGH STRETCH) - REPEATS

LUNGE LEFT 2

TIMES (INNER THIGH STRETCH) – REPEATS

RUNNER’S LUNGE

RIGHT

BALL ON FLOOR

LEFT HAND STAYS IN CONTACT WITH BALL RIGHT LEG LUNGES BACK – REPEATED

RUNNER’S LUNGE

LEFT

BALL IN FRONT

REACHING FORWARD (BACK STRETCH)

 

1ST

CARDIO SEGMENT

TOE TAPS

TOE TAPS HAND SWITCH

LUNGE BACK

HANDS SWITCH

LEAP HANDS SWITCH

TOE TAPS BALL SIDE TO SIDE

DOUBLE TAPS

DOUBLE TAPS TAP

ON FLOOR

DOUBLE TAPS

BALL SIDE TO SIDE

DOUBLE TAPS TAP

THE FLOOR

TOE TAPS BALL SIDE TO SIDE

DOUBLE TAPS TAP

THE FLOOR

TOE TAPS BALL SIDE TO SIDE

 

RECOVER

BICEP CURLS

SITTING ON THE BALL – 10 LBS

OVER-HEAD PRESS

– 8 LBS

 

2ND

CARDIO SEGMENT

LEAPS &

JACKS

LEAPS &

KNEES

RUN & DOUBLE KNEES

HIGH LOW PUNCHES

            REPEAT ABOVE FOR ABOUT 3 MINUTES

 

RECOVER

OVERHEAD PRESS

– 8 LBS

BENCH PRESS

ROLLED DOWN ON BALL – 8 LBS

CHEST FLY – 8 LBS

 

3RD

CARDIO SEGMENT

SQUATS HOLDING

BALL IN FRONT

SQUATS BALL

RIGHT & LEFT

CURTSEY LUNGE

RIGHT LEG & SHOOT

SQUATS HOLDING

BALL IN FRONT

CURTSEY LUNGE

LEFT LEG & SHOOT

SQUATS

CURTSEY LUNGE

RIGHT

SQUATS

CURTSEY LUNGE

LEFT

 

RECOVER

OVERHEAD

TRICEPS EXTENSION (2 WEIGHTS) – 5 LBS

TRICEP

KICKBACKS (STOMACH LAYING ON BALL) – 5 LBS

 

4TH

CARDIO SEGMENT

REVERSE LUNGES

SQUAT WITH KNEE

SCREAMERS

SUMO BURPEES

FROG SQUAT

BOWLER’S

SCREAMERS

MOUNTAIN

CLIMBERS

 

RECOVER

LATERAL RAISES

– 5 LBS

LATERAL RAISES

WITH SQUAT – 5 LBS

POSTERIOR

DELTOID RAISES – 5 LBS

LATERAL RAISES

– 5 LBS

 

5TH

CARDIO SEGMENT

1-2-3 TAP

1-2-3 KNEE WITH BALL OVER-HEAD

SINGLE KNEE

WITH BALL OVER-HEAD

SKI

 

RECOVER

SINGLE LEG DEAD LIFT – 10 LBS

 

COOL DOWN USING THE BALL

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Jen, I know what you mean. I am so impressed with you and Judy and everyone else that has stuck with CLX. I find myself getting bored after the 2nd week of the phase. I'm ashamed to admit I've dropped a bit from the CLX schedule. I did about 3 weeks of Burn, then only 2 weeks of Push. I will start Lean next week, but I feel bad for not doing it consistently. I get bored with the same type routine. After I finish the Lean phase (if I even make it 4 weeks), I think I will start the Supreme 90 on my off days of teaching Turbo. Good news is I am dropping 2 of my turbo kick classes that I teach. I am burning myself out and I just think I'm teaching too much turbo and need to do other things to balance my workouts. When I drop the 2 turbo classes (mid march), I will be able to do more strength

training. :)

Teena

Jen's exercise for 02/19/11 Saturday Chalean Extreme Push Phase Week 3I bowled on my league tonight - 2 hoursAll of my games were over average!Before that I did:

Extreme Intervals

Total time 40:25 minutes

WARM-UP

SQUAT

SQUAT DROP BALL RIGHT THEN LEFT

SQUAT DROP BALL RIGHT THEN OVER-HEAD THEN LEFT OVER-HEAD

SQUAT RIGHT LEFT OVER-HEAD – 3 TIMES

SQUAT LEFT RIGHT OVER-HEAD – 3 TIMES

BALL OVER-HEAD RIGHT SQUAT OVER-HEAD LEFT SQUATCURTSEY LUNGE LEFT, BALL RIGHT LEFT RIGHT - REPEAT

SINGLE CURTSEY LUNGES

REGULAR SQUATS BALL OVER-HEAD

BALL ON FLOOR RIGHT HAND STAYS IN CONTACT WITH BALL LEFT LEG LUNGES BACK - REPEATED

LUNGE RIGHT 2 TIMES (INNER THIGH STRETCH) - REPEATS

LUNGE LEFT 2 TIMES (INNER THIGH STRETCH) – REPEATS

RUNNER’S LUNGE RIGHT

BALL ON FLOOR LEFT HAND STAYS IN CONTACT WITH BALL RIGHT LEG LUNGES BACK – REPEATED

RUNNER’S LUNGE LEFT

BALL IN FRONT REACHING FORWARD (BACK STRETCH)

1ST CARDIO SEGMENT

TOE TAPS

TOE TAPS HAND SWITCH

LUNGE BACK HANDS SWITCH

LEAP HANDS SWITCH

TOE TAPS BALL SIDE TO SIDE

DOUBLE TAPS

DOUBLE TAPS TAP ON FLOOR

DOUBLE TAPS BALL SIDE TO SIDE

DOUBLE TAPS TAP THE FLOOR

TOE TAPS BALL SIDE TO SIDE

DOUBLE TAPS TAP THE FLOOR

TOE TAPS BALL SIDE TO SIDE

RECOVER

BICEP CURLS SITTING ON THE BALL – 10 LBS

OVER-HEAD PRESS – 8 LBS

2ND CARDIO SEGMENT

LEAPS & JACKS

LEAPS & KNEES

RUN & DOUBLE KNEES

HIGH LOW PUNCHES

REPEAT ABOVE FOR ABOUT 3 MINUTES

RECOVER

OVERHEAD PRESS – 8 LBS

BENCH PRESS ROLLED DOWN ON BALL – 8 LBS

CHEST FLY – 8 LBS

3RD CARDIO SEGMENT

SQUATS HOLDING BALL IN FRONT

SQUATS BALL RIGHT & LEFT

CURTSEY LUNGE RIGHT LEG & SHOOT

SQUATS HOLDING BALL IN FRONT

CURTSEY LUNGE LEFT LEG & SHOOT

SQUATS

CURTSEY LUNGE RIGHT

SQUATS

CURTSEY LUNGE LEFT

RECOVER

OVERHEAD TRICEPS EXTENSION (2 WEIGHTS) – 5 LBS

TRICEP KICKBACKS (STOMACH LAYING ON BALL) – 5 LBS

4TH CARDIO SEGMENT

REVERSE LUNGES

SQUAT WITH KNEE

SCREAMERS

SUMO BURPEES

FROG SQUAT

BOWLER’S SCREAMERS

MOUNTAIN CLIMBERS

RECOVER

LATERAL RAISES – 5 LBS

LATERAL RAISES WITH SQUAT – 5 LBS

POSTERIOR DELTOID RAISES – 5 LBS

LATERAL RAISES – 5 LBS

5TH CARDIO SEGMENT

1-2-3 TAP

1-2-3 KNEE WITH BALL OVER-HEAD

SINGLE KNEE WITH BALL OVER-HEAD

SKI

RECOVER

SINGLE LEG DEAD LIFT – 10 LBS

COOL DOWN USING THE BALL

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Smart move, Teena!  When you teach that many TK classes you get bored of the round quicker and also my feet would get injured (plantar fasciitis) I love kickboxing too but balance is important.  You can always do half of the phase like is doing :)  I feel bad that I have 5 workouts left in Lean but Noel's workouts, I feel, totally count because they are harder than CLX. 

I'm getting excited :)  S90D looks great but I'm leaning toward RushFit for my next longer rotation.  Today I hope to do Turbo Sport 3 and yoga.

 

Jen, I know what you mean.  I am so impressed with you and Judy and everyone else that has stuck with CLX.  I find myself getting bored after the 2nd week of the phase.  I'm ashamed to admit I've dropped a bit from the CLX schedule.  I did about 3 weeks of Burn, then only 2 weeks of Push.  I will start Lean next week, but I feel bad for not doing it consistently.  I get bored with the same type routine.  After I finish the Lean phase (if I even make it 4 weeks), I think I will start the Supreme 90 on my off days of teaching Turbo.  Good news is I am dropping 2 of my turbo kick classes that I teach.  I am burning myself out and I just think I'm teaching too much turbo and need to do other things to balance my workouts.  When I drop the 2 turbo classes (mid march), I will be able to do more strength

training. :)

 

Teena

 

Jen's exercise for 02/19/11 Saturday Chalean Extreme Push Phase Week 3

I bowled on my league tonight - 2 hoursAll of my games were over average!Before that I did:

Extreme Intervals

Total time  40:25 minutes

WARM-UP

SQUAT

SQUAT DROP BALL RIGHT THEN LEFT

SQUAT DROP BALL RIGHT THEN OVER-HEAD THEN LEFT OVER-HEAD

SQUAT RIGHT LEFT OVER-HEAD – 3 TIMES

SQUAT LEFT RIGHT OVER-HEAD – 3 TIMES

BALL OVER-HEAD RIGHT SQUAT OVER-HEAD LEFT SQUATCURTSEY LUNGE LEFT, BALL RIGHT LEFT RIGHT - REPEAT

SINGLE CURTSEY LUNGES

REGULAR SQUATS BALL OVER-HEAD

BALL ON FLOOR RIGHT HAND STAYS IN CONTACT WITH BALL LEFT LEG LUNGES BACK - REPEATED

LUNGE RIGHT 2 TIMES (INNER THIGH STRETCH) - REPEATS

LUNGE LEFT 2 TIMES (INNER THIGH STRETCH) – REPEATS

RUNNER’S LUNGE RIGHT

BALL ON FLOOR LEFT HAND STAYS IN CONTACT WITH BALL RIGHT LEG LUNGES BACK – REPEATED

RUNNER’S LUNGE LEFT

BALL IN FRONT REACHING FORWARD (BACK STRETCH)

 

1ST CARDIO SEGMENT

TOE TAPS

TOE TAPS HAND SWITCH

LUNGE BACK HANDS SWITCH

LEAP HANDS SWITCH

TOE TAPS BALL SIDE TO SIDE

DOUBLE TAPS

DOUBLE TAPS TAP ON FLOOR

DOUBLE TAPS BALL SIDE TO SIDE

DOUBLE TAPS TAP THE FLOOR

TOE TAPS BALL SIDE TO SIDE

DOUBLE TAPS TAP THE FLOOR

TOE TAPS BALL SIDE TO SIDE

 

RECOVER

BICEP CURLS SITTING ON THE BALL – 10 LBS

OVER-HEAD PRESS – 8 LBS

 

2ND CARDIO SEGMENT

LEAPS & JACKS

LEAPS & KNEES

RUN & DOUBLE KNEES

HIGH LOW PUNCHES

            REPEAT ABOVE FOR ABOUT 3 MINUTES

 

RECOVER

OVERHEAD PRESS – 8 LBS

BENCH PRESS ROLLED DOWN ON BALL – 8 LBS

CHEST FLY – 8 LBS

 

3RD CARDIO SEGMENT

SQUATS HOLDING BALL IN FRONT

SQUATS BALL RIGHT & LEFT

CURTSEY LUNGE RIGHT LEG & SHOOT

SQUATS HOLDING BALL IN FRONT

CURTSEY LUNGE LEFT LEG & SHOOT

SQUATS

CURTSEY LUNGE RIGHT

SQUATS

CURTSEY LUNGE LEFT

 

RECOVER

OVERHEAD TRICEPS EXTENSION (2 WEIGHTS) – 5 LBS

TRICEP KICKBACKS (STOMACH LAYING ON BALL) – 5 LBS

 

4TH CARDIO SEGMENT

REVERSE LUNGES

SQUAT WITH KNEE

SCREAMERS

SUMO BURPEES

FROG SQUAT

BOWLER’S SCREAMERS

MOUNTAIN CLIMBERS

 

RECOVER

LATERAL RAISES – 5 LBS

LATERAL RAISES WITH SQUAT – 5 LBS

POSTERIOR DELTOID RAISES – 5 LBS

LATERAL RAISES – 5 LBS

 

5TH CARDIO SEGMENT

1-2-3 TAP

1-2-3 KNEE WITH BALL OVER-HEAD

SINGLE KNEE WITH BALL OVER-HEAD

SKI

 

RECOVER

SINGLE LEG DEAD LIFT – 10 LBS

 

COOL DOWN USING THE BALL

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I probably haven't got as bored with CLX as you have because I've been doing the cardios, lower body extreme, recharge and dynamic flow yoga so at bit more variety. You should try adding in some of the other CLX workouts in between the circuits...that may help, it has helped me. I was doing two of the cardios but I've backed down to doing one a week, 5 strength days and recharge. I'm trying to hurry up and finish this rotation in the next 4 weeks. I haven't decided what I want to do next but I'm leaning towards Hip Hop Abs with Shaun T. Jen

Jen's exercise for 02/19/11 Saturday Chalean Extreme Push Phase Week 3I bowled on my league tonight - 2 hoursAll of my games were over average!Before that I did:

Extreme Intervals

Total time 40:25 minutes

WARM-UP

SQUAT

SQUAT DROP BALL RIGHT THEN LEFT

SQUAT DROP BALL RIGHT THEN OVER-HEAD THEN LEFT OVER-HEAD

SQUAT RIGHT LEFT OVER-HEAD – 3 TIMES

SQUAT LEFT RIGHT OVER-HEAD – 3 TIMES

BALL OVER-HEAD RIGHT SQUAT OVER-HEAD LEFT SQUATCURTSEY LUNGE LEFT, BALL RIGHT LEFT RIGHT - REPEAT

SINGLE CURTSEY LUNGES

REGULAR SQUATS BALL OVER-HEAD

BALL ON FLOOR RIGHT HAND STAYS IN CONTACT WITH BALL LEFT LEG LUNGES BACK - REPEATED

LUNGE RIGHT 2 TIMES (INNER THIGH STRETCH) - REPEATS

LUNGE LEFT 2 TIMES (INNER THIGH STRETCH) – REPEATS

RUNNER’S LUNGE RIGHT

BALL ON FLOOR LEFT HAND STAYS IN CONTACT WITH BALL RIGHT LEG LUNGES BACK – REPEATED

RUNNER’S LUNGE LEFT

BALL IN FRONT REACHING FORWARD (BACK STRETCH)

1ST CARDIO SEGMENT

TOE TAPS

TOE TAPS HAND SWITCH

LUNGE BACK HANDS SWITCH

LEAP HANDS SWITCH

TOE TAPS BALL SIDE TO SIDE

DOUBLE TAPS

DOUBLE TAPS TAP ON FLOOR

DOUBLE TAPS BALL SIDE TO SIDE

DOUBLE TAPS TAP THE FLOOR

TOE TAPS BALL SIDE TO SIDE

DOUBLE TAPS TAP THE FLOOR

TOE TAPS BALL SIDE TO SIDE

RECOVER

BICEP CURLS SITTING ON THE BALL – 10 LBS

OVER-HEAD PRESS – 8 LBS

2ND CARDIO SEGMENT

LEAPS & JACKS

LEAPS & KNEES

RUN & DOUBLE KNEES

HIGH LOW PUNCHES

REPEAT ABOVE FOR ABOUT 3 MINUTES

RECOVER

OVERHEAD PRESS – 8 LBS

BENCH PRESS ROLLED DOWN ON BALL – 8 LBS

CHEST FLY – 8 LBS

3RD CARDIO SEGMENT

SQUATS HOLDING BALL IN FRONT

SQUATS BALL RIGHT & LEFT

CURTSEY LUNGE RIGHT LEG & SHOOT

SQUATS HOLDING BALL IN FRONT

CURTSEY LUNGE LEFT LEG & SHOOT

SQUATS

CURTSEY LUNGE RIGHT

SQUATS

CURTSEY LUNGE LEFT

RECOVER

OVERHEAD TRICEPS EXTENSION (2 WEIGHTS) – 5 LBS

TRICEP KICKBACKS (STOMACH LAYING ON BALL) – 5 LBS

4TH CARDIO SEGMENT

REVERSE LUNGES

SQUAT WITH KNEE

SCREAMERS

SUMO BURPEES

FROG SQUAT

BOWLER’S SCREAMERS

MOUNTAIN CLIMBERS

RECOVER

LATERAL RAISES – 5 LBS

LATERAL RAISES WITH SQUAT – 5 LBS

POSTERIOR DELTOID RAISES – 5 LBS

LATERAL RAISES – 5 LBS

5TH CARDIO SEGMENT

1-2-3 TAP

1-2-3 KNEE WITH BALL OVER-HEAD

SINGLE KNEE WITH BALL OVER-HEAD

SKI

RECOVER

SINGLE LEG DEAD LIFT – 10 LBS

COOL DOWN USING THE BALL

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I couldn't handle that much of same chalene.. I love her but I needed cardio breaks.. did spins, precor or kickboxing.. and yoga or pilates to stretch.. I also didn't get much from the cardios but then I can't do all the highimpacts stuffjudyTo: exercisevideos Sent: Mon, February 21, 2011 11:11:42

PMSubject: Re: Jen's exercise for 02/19/11 Saturday Chalean Extreme Push Phase Week 3

I probably haven't got as bored with CLX as you have because I've been doing the cardios, lower body extreme, recharge and dynamic flow yoga so at bit more variety. You should try adding in some of the other CLX workouts in between the circuits...that may help, it has helped me. I was doing two of the cardios but I've backed down to doing one a week, 5 strength days and recharge. I'm trying to hurry up and finish this rotation in the next 4 weeks. I haven't decided what I want to do next but I'm leaning towards Hip Hop Abs with Shaun T. Jen

Jen's exercise for 02/19/11 Saturday Chalean Extreme Push Phase Week 3I bowled on my league tonight - 2 hoursAll of my games were over average!Before that I did:

Extreme Intervals

Total time 40:25 minutes

WARM-UP

SQUAT

SQUAT DROP BALL RIGHT THEN LEFT

SQUAT DROP BALL RIGHT THEN OVER-HEAD THEN LEFT OVER-HEAD

SQUAT RIGHT LEFT OVER-HEAD – 3 TIMES

SQUAT LEFT RIGHT OVER-HEAD – 3 TIMES

BALL OVER-HEAD RIGHT SQUAT OVER-HEAD LEFT SQUATCURTSEY LUNGE LEFT, BALL RIGHT LEFT RIGHT - REPEAT

SINGLE CURTSEY LUNGES

REGULAR SQUATS BALL OVER-HEAD

BALL ON FLOOR RIGHT HAND STAYS IN CONTACT WITH BALL LEFT LEG LUNGES BACK - REPEATED

LUNGE RIGHT 2 TIMES (INNER THIGH STRETCH) - REPEATS

LUNGE LEFT 2 TIMES (INNER THIGH STRETCH) – REPEATS

RUNNER’S LUNGE RIGHT

BALL ON FLOOR LEFT HAND STAYS IN CONTACT WITH BALL RIGHT LEG LUNGES BACK – REPEATED

RUNNER’S LUNGE LEFT

BALL IN FRONT REACHING FORWARD (BACK STRETCH)

1ST CARDIO SEGMENT

TOE TAPS

TOE TAPS HAND SWITCH

LUNGE BACK HANDS SWITCH

LEAP HANDS SWITCH

TOE TAPS BALL SIDE TO SIDE

DOUBLE TAPS

DOUBLE TAPS TAP ON FLOOR

DOUBLE TAPS BALL SIDE TO SIDE

DOUBLE TAPS TAP THE FLOOR

TOE TAPS BALL SIDE TO SIDE

DOUBLE TAPS TAP THE FLOOR

TOE TAPS BALL SIDE TO SIDE

RECOVER

BICEP CURLS SITTING ON THE BALL – 10 LBS

OVER-HEAD PRESS – 8 LBS

2ND CARDIO SEGMENT

LEAPS & JACKS

LEAPS & KNEES

RUN & DOUBLE KNEES

HIGH LOW PUNCHES

REPEAT ABOVE FOR ABOUT 3 MINUTES

RECOVER

OVERHEAD PRESS – 8 LBS

BENCH PRESS ROLLED DOWN ON BALL – 8 LBS

CHEST FLY – 8 LBS

3RD CARDIO SEGMENT

SQUATS HOLDING BALL IN FRONT

SQUATS BALL RIGHT & LEFT

CURTSEY LUNGE RIGHT LEG & SHOOT

SQUATS HOLDING BALL IN FRONT

CURTSEY LUNGE LEFT LEG & SHOOT

SQUATS

CURTSEY LUNGE RIGHT

SQUATS

CURTSEY LUNGE LEFT

RECOVER

OVERHEAD TRICEPS EXTENSION (2 WEIGHTS) – 5 LBS

TRICEP KICKBACKS (STOMACH LAYING ON BALL) – 5 LBS

4TH CARDIO SEGMENT

REVERSE LUNGES

SQUAT WITH KNEE

SCREAMERS

SUMO BURPEES

FROG SQUAT

BOWLER’S SCREAMERS

MOUNTAIN CLIMBERS

RECOVER

LATERAL RAISES – 5 LBS

LATERAL RAISES WITH SQUAT – 5 LBS

POSTERIOR DELTOID RAISES – 5 LBS

LATERAL RAISES – 5 LBS

5TH CARDIO SEGMENT

1-2-3 TAP

1-2-3 KNEE WITH BALL OVER-HEAD

SINGLE KNEE WITH BALL OVER-HEAD

SKI

RECOVER

SINGLE LEG DEAD LIFT – 10 LBS

COOL DOWN USING THE BALL

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yeah I couldn't add any of the cardio workouts since I was doing Turbo Kick 6 times... when I cut down, I'll still be teaching turbo 4 times a week. I did like the Burn Intervals the 2 times I did it! lol I still want to try the other workouts sometime.

I don't have Hip Hop Abs, so let me know what you think about it! :) I'll be adding in Supreme 90 when I finish CLX. I did Push 1 today.

Jen's exercise for 02/19/11 Saturday Chalean Extreme Push Phase Week 3I bowled on my league tonight - 2 hoursAll of my games were over average!Before that I did:

Extreme Intervals

Total time 40:25 minutes

WARM-UP

SQUAT

SQUAT DROP BALL RIGHT THEN LEFT

SQUAT DROP BALL RIGHT THEN OVER-HEAD THEN LEFT OVER-HEAD

SQUAT RIGHT LEFT OVER-HEAD – 3 TIMES

SQUAT LEFT RIGHT OVER-HEAD – 3 TIMES

BALL OVER-HEAD RIGHT SQUAT OVER-HEAD LEFT SQUATCURTSEY LUNGE LEFT, BALL RIGHT LEFT RIGHT - REPEAT

SINGLE CURTSEY LUNGES

REGULAR SQUATS BALL OVER-HEAD

BALL ON FLOOR RIGHT HAND STAYS IN CONTACT WITH BALL LEFT LEG LUNGES BACK - REPEATED

LUNGE RIGHT 2 TIMES (INNER THIGH STRETCH) - REPEATS

LUNGE LEFT 2 TIMES (INNER THIGH STRETCH) – REPEATS

RUNNER’S LUNGE RIGHT

BALL ON FLOOR LEFT HAND STAYS IN CONTACT WITH BALL RIGHT LEG LUNGES BACK – REPEATED

RUNNER’S LUNGE LEFT

BALL IN FRONT REACHING FORWARD (BACK STRETCH)

1ST CARDIO SEGMENT

TOE TAPS

TOE TAPS HAND SWITCH

LUNGE BACK HANDS SWITCH

LEAP HANDS SWITCH

TOE TAPS BALL SIDE TO SIDE

DOUBLE TAPS

DOUBLE TAPS TAP ON FLOOR

DOUBLE TAPS BALL SIDE TO SIDE

DOUBLE TAPS TAP THE FLOOR

TOE TAPS BALL SIDE TO SIDE

DOUBLE TAPS TAP THE FLOOR

TOE TAPS BALL SIDE TO SIDE

RECOVER

BICEP CURLS SITTING ON THE BALL – 10 LBS

OVER-HEAD PRESS – 8 LBS

2ND CARDIO SEGMENT

LEAPS & JACKS

LEAPS & KNEES

RUN & DOUBLE KNEES

HIGH LOW PUNCHES

REPEAT ABOVE FOR ABOUT 3 MINUTES

RECOVER

OVERHEAD PRESS – 8 LBS

BENCH PRESS ROLLED DOWN ON BALL – 8 LBS

CHEST FLY – 8 LBS

3RD CARDIO SEGMENT

SQUATS HOLDING BALL IN FRONT

SQUATS BALL RIGHT & LEFT

CURTSEY LUNGE RIGHT LEG & SHOOT

SQUATS HOLDING BALL IN FRONT

CURTSEY LUNGE LEFT LEG & SHOOT

SQUATS

CURTSEY LUNGE RIGHT

SQUATS

CURTSEY LUNGE LEFT

RECOVER

OVERHEAD TRICEPS EXTENSION (2 WEIGHTS) – 5 LBS

TRICEP KICKBACKS (STOMACH LAYING ON BALL) – 5 LBS

4TH CARDIO SEGMENT

REVERSE LUNGES

SQUAT WITH KNEE

SCREAMERS

SUMO BURPEES

FROG SQUAT

BOWLER’S SCREAMERS

MOUNTAIN CLIMBERS

RECOVER

LATERAL RAISES – 5 LBS

LATERAL RAISES WITH SQUAT – 5 LBS

POSTERIOR DELTOID RAISES – 5 LBS

LATERAL RAISES – 5 LBS

5TH CARDIO SEGMENT

1-2-3 TAP

1-2-3 KNEE WITH BALL OVER-HEAD

SINGLE KNEE WITH BALL OVER-HEAD

SKI

RECOVER

SINGLE LEG DEAD LIFT – 10 LBS

COOL DOWN USING THE BALL

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Good job Teena! What about doing the lower body workout for something different? I like that one but Chalene is a bit crazy with the "slow motion lunges!" I want to do a cardio rotation for a month before going back to strength training again...or at least do something more cardio-heavy. Jen

Jen's exercise for 02/19/11 Saturday Chalean Extreme Push Phase Week 3I bowled on my league tonight - 2 hoursAll of my games were over average!Before that I did:

Extreme Intervals

Total time 40:25 minutes

WARM-UP

SQUAT

SQUAT DROP BALL RIGHT THEN LEFT

SQUAT DROP BALL RIGHT THEN OVER-HEAD THEN LEFT OVER-HEAD

SQUAT RIGHT LEFT OVER-HEAD – 3 TIMES

SQUAT LEFT RIGHT OVER-HEAD – 3 TIMES

BALL OVER-HEAD RIGHT SQUAT OVER-HEAD LEFT SQUATCURTSEY LUNGE LEFT, BALL RIGHT LEFT RIGHT - REPEAT

SINGLE CURTSEY LUNGES

REGULAR SQUATS BALL OVER-HEAD

BALL ON FLOOR RIGHT HAND STAYS IN CONTACT WITH BALL LEFT LEG LUNGES BACK - REPEATED

LUNGE RIGHT 2 TIMES (INNER THIGH STRETCH) - REPEATS

LUNGE LEFT 2 TIMES (INNER THIGH STRETCH) – REPEATS

RUNNER’S LUNGE RIGHT

BALL ON FLOOR LEFT HAND STAYS IN CONTACT WITH BALL RIGHT LEG LUNGES BACK – REPEATED

RUNNER’S LUNGE LEFT

BALL IN FRONT REACHING FORWARD (BACK STRETCH)

1ST CARDIO SEGMENT

TOE TAPS

TOE TAPS HAND SWITCH

LUNGE BACK HANDS SWITCH

LEAP HANDS SWITCH

TOE TAPS BALL SIDE TO SIDE

DOUBLE TAPS

DOUBLE TAPS TAP ON FLOOR

DOUBLE TAPS BALL SIDE TO SIDE

DOUBLE TAPS TAP THE FLOOR

TOE TAPS BALL SIDE TO SIDE

DOUBLE TAPS TAP THE FLOOR

TOE TAPS BALL SIDE TO SIDE

RECOVER

BICEP CURLS SITTING ON THE BALL – 10 LBS

OVER-HEAD PRESS – 8 LBS

2ND CARDIO SEGMENT

LEAPS & JACKS

LEAPS & KNEES

RUN & DOUBLE KNEES

HIGH LOW PUNCHES

REPEAT ABOVE FOR ABOUT 3 MINUTES

RECOVER

OVERHEAD PRESS – 8 LBS

BENCH PRESS ROLLED DOWN ON BALL – 8 LBS

CHEST FLY – 8 LBS

3RD CARDIO SEGMENT

SQUATS HOLDING BALL IN FRONT

SQUATS BALL RIGHT & LEFT

CURTSEY LUNGE RIGHT LEG & SHOOT

SQUATS HOLDING BALL IN FRONT

CURTSEY LUNGE LEFT LEG & SHOOT

SQUATS

CURTSEY LUNGE RIGHT

SQUATS

CURTSEY LUNGE LEFT

RECOVER

OVERHEAD TRICEPS EXTENSION (2 WEIGHTS) – 5 LBS

TRICEP KICKBACKS (STOMACH LAYING ON BALL) – 5 LBS

4TH CARDIO SEGMENT

REVERSE LUNGES

SQUAT WITH KNEE

SCREAMERS

SUMO BURPEES

FROG SQUAT

BOWLER’S SCREAMERS

MOUNTAIN CLIMBERS

RECOVER

LATERAL RAISES – 5 LBS

LATERAL RAISES WITH SQUAT – 5 LBS

POSTERIOR DELTOID RAISES – 5 LBS

LATERAL RAISES – 5 LBS

5TH CARDIO SEGMENT

1-2-3 TAP

1-2-3 KNEE WITH BALL OVER-HEAD

SINGLE KNEE WITH BALL OVER-HEAD

SKI

RECOVER

SINGLE LEG DEAD LIFT – 10 LBS

COOL DOWN USING THE BALL

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yeah I want to do that lower body workout. I may do that today after work... thanks for that reminder.

Yeah, you're right, it would be best to do a more cardio type workout after CLX. I don't have the hip hop abs and I'm not very dancy, so I'm not sure if i would like it. I bought several Slim in 6 dvd's at a used bookstore (not the whole set, but most of it). I may do that for a while, mixed in with my turbo and other stuff. I'm just overly anxious to start the Supreme 90. My hubby even said he may do it with me! I will definitely need to buy heavier dumbbells for him! :)

Teena

Jen's exercise for 02/19/11 Saturday Chalean Extreme Push Phase Week 3I bowled on my league tonight - 2 hoursAll of my games were over average!Before that I did:

Extreme Intervals

Total time 40:25 minutes

WARM-UP

SQUAT

SQUAT DROP BALL RIGHT THEN LEFT

SQUAT DROP BALL RIGHT THEN OVER-HEAD THEN LEFT OVER-HEAD

SQUAT RIGHT LEFT OVER-HEAD – 3 TIMES

SQUAT LEFT RIGHT OVER-HEAD – 3 TIMES

BALL OVER-HEAD RIGHT SQUAT OVER-HEAD LEFT SQUATCURTSEY LUNGE LEFT, BALL RIGHT LEFT RIGHT - REPEAT

SINGLE CURTSEY LUNGES

REGULAR SQUATS BALL OVER-HEAD

BALL ON FLOOR RIGHT HAND STAYS IN CONTACT WITH BALL LEFT LEG LUNGES BACK - REPEATED

LUNGE RIGHT 2 TIMES (INNER THIGH STRETCH) - REPEATS

LUNGE LEFT 2 TIMES (INNER THIGH STRETCH) – REPEATS

RUNNER’S LUNGE RIGHT

BALL ON FLOOR LEFT HAND STAYS IN CONTACT WITH BALL RIGHT LEG LUNGES BACK – REPEATED

RUNNER’S LUNGE LEFT

BALL IN FRONT REACHING FORWARD (BACK STRETCH)

1ST CARDIO SEGMENT

TOE TAPS

TOE TAPS HAND SWITCH

LUNGE BACK HANDS SWITCH

LEAP HANDS SWITCH

TOE TAPS BALL SIDE TO SIDE

DOUBLE TAPS

DOUBLE TAPS TAP ON FLOOR

DOUBLE TAPS BALL SIDE TO SIDE

DOUBLE TAPS TAP THE FLOOR

TOE TAPS BALL SIDE TO SIDE

DOUBLE TAPS TAP THE FLOOR

TOE TAPS BALL SIDE TO SIDE

RECOVER

BICEP CURLS SITTING ON THE BALL – 10 LBS

OVER-HEAD PRESS – 8 LBS

2ND CARDIO SEGMENT

LEAPS & JACKS

LEAPS & KNEES

RUN & DOUBLE KNEES

HIGH LOW PUNCHES

REPEAT ABOVE FOR ABOUT 3 MINUTES

RECOVER

OVERHEAD PRESS – 8 LBS

BENCH PRESS ROLLED DOWN ON BALL – 8 LBS

CHEST FLY – 8 LBS

3RD CARDIO SEGMENT

SQUATS HOLDING BALL IN FRONT

SQUATS BALL RIGHT & LEFT

CURTSEY LUNGE RIGHT LEG & SHOOT

SQUATS HOLDING BALL IN FRONT

CURTSEY LUNGE LEFT LEG & SHOOT

SQUATS

CURTSEY LUNGE RIGHT

SQUATS

CURTSEY LUNGE LEFT

RECOVER

OVERHEAD TRICEPS EXTENSION (2 WEIGHTS) – 5 LBS

TRICEP KICKBACKS (STOMACH LAYING ON BALL) – 5 LBS

4TH CARDIO SEGMENT

REVERSE LUNGES

SQUAT WITH KNEE

SCREAMERS

SUMO BURPEES

FROG SQUAT

BOWLER’S SCREAMERS

MOUNTAIN CLIMBERS

RECOVER

LATERAL RAISES – 5 LBS

LATERAL RAISES WITH SQUAT – 5 LBS

POSTERIOR DELTOID RAISES – 5 LBS

LATERAL RAISES – 5 LBS

5TH CARDIO SEGMENT

1-2-3 TAP

1-2-3 KNEE WITH BALL OVER-HEAD

SINGLE KNEE WITH BALL OVER-HEAD

SKI

RECOVER

SINGLE LEG DEAD LIFT – 10 LBS

COOL DOWN USING THE BALL

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