Also, this workout has a worksheet for each phase. The circuit reps only go up to 12 reps – doesn’t seem like a lot but this is the perfect amount of reps, especially if you want that “lean” body. By doing them every day, you take a risk of inflammation, straining muscles, soreness, etc… You don’t want to overdo them and it’s important to always work your muscles every other day. It’s important to space these workouts out so you give your muscles a break. What do I mean by this? Let’s say Monday you do Burn Circuit 1, on Tuesday you don’t want to do Burn Circuit 2. Try doing some TurboFire HIIT classes.Īlso, when doing the burn circuits, never do them back to back. Something that I learned & wish I would have done when following this calendar. The workouts are super short, about 35 minutes each, If you have a lot of fat to burn off, up your cardio workout. Personal suggestion: When doing the burn circuit workouts, I suggest adding a cardio workout before or after. Get it? Burn circuit = burning more calories. Chalene also says that with weight training, you tend to burn higher calories throughout the day. You might not get out of breath, but your body will be burning. You’ll also be targeting certain muscle groups – such as the triceps more than you did in the first circuit.īurn Circuit 3 – Again, this gets a bit more intense than the first two – but still doable since you don’t add any cardio. You get into more lower body lifting as well, which is nice for people who really want to tone up their booty. Sounds easy, but your arms will be shaking!īurn Circuit 2 – You get a little bit more intense with this workout. You learn to lift heavier weights and do fewer reps. There’s a modifier to follow as well in case you don’t have a muscle base (ahem, like me).
I promise, you will be dripping in sweat by the time you finish. This workout is only 35 minutes – but it’s an intense one. For this workout, if you don’t have a variety of different sized weights to use, then you can use the resistance band that is provided. It’s an intense, but easier workout in the phase that breaks down techniques while getting a great burn. Let’s break down the workouts that you’ll be doing with the Burn Phase:īurn Circuit 1 – This is the first workout you will be doing. Make sense? It took me a while too to catch on, but now it all makes sense to me. So when they lift, they get big and lean.
Why is this a myth and why do guys get big then? Because men have testosterone, much more than women. MUSCLE BURNS FAT! It’s a giant myth that women get huge when lifting heavy weights. I was never a girl to lift weights because I was always told “when you lift weights, you get big.” Well, hello! I am a girl – I don’t want to gain a ton of muscle! But Chalene Johnson helps you understand this process more. My whole family would make fun of me because I even struggled with carrying heavy grocery bags into the house. Which basically means you are burning fat and gaining a nice muscle base. The first month of this workout program is called the Burn Phase. I have 2 more months to go – and I am so happy with my results so far!įirst, let me dip into what month 1 consists of. I can’t believe I just completed my ChaLean Extreme month 1 already. Is it me or do the weekends go by way too fast? Not just the weekends anymore, but months even fly by.
0 kommentar(er)
