P90X-2 (Day 38): V-Sculpt Review

As today is actually Day 42 (a Mobility & Recovery Day), this post is obviously a few days tardy along with my pending review of Tony Horton's One-On-One 4 Legs workout.  Many apologies!

In any case, last week was a bit of a circus as it was my last official week of business school classes and there was PLENTY going on to keep me distracted!  That said, I was happy to be able to incorporate another new workout into the P90X-2 mix with "V-Sculpt", which is one of the included bonus workouts that comes with the deluxe version of the program.  For me, being able to swap in a few non-scheduled workouts is key for helping me both stay off boredom as well as reinforce the ongoing muscle confusion. Those who read some of my reviews of the original P90X may remember that I purchased the P90X Plus+ supplementary workouts about halfway through to help spice things up, and so I was extremely appreciative to Beachbody for including a few extra workouts this time around:

• Chest + Shoulders + Tris 
• V-Sculpt
• Tony Horton's 1-On-1 "4 Legs"
• Tony Horton's 1-On-1 "Upper Body Balance" 

V-Sculpt is basically P90X-2's version of Back and Biceps, and it is an utter doozy with lots of new, often technical moves.  

Brief Aside

One of the things I've really appreciated about P90X-2 is that it hasn't felt quite as static as P90X did in terms of the distinctiveness of each Phase.  Part of the reason for this has to do with the fact that P90X really encompassed very similar workouts throughout the entire program, simply swapping in different sorts of moves, etc., to help keep it interesting.  For instance, in P90X Phase 1 you'd do Chest & Back, but in Phase 2 you'd do Chest, Shoulders & Triceps.  In P90X-2, the level of differentiation across Phases is much more pronounced (which I love!).  In Phase 1, for instance, you start off your week doing X2 Core, which is a total body, core-centric workout that's all about the stability and medicine balls.  Phase 2, however, gets back to the truly serious resistance work (including pullups) by switching over to Chest + Back + Balance.   As it happens, there is not a single pullup to do in Phase 1 of P90X-2.  In the original program, you do them throughout the entire 90 days!

Back to V-Sculplt

Anyway, V-Sculpt, as I mentioned is an absolute doozy.  I really liked this workout overall, it destroyed my upper body in a way no other P90X-2 workout has done other than Chest + Shoulders + Tris, and it provided much needed variety for the program's second Phase.  

That said, although I enjoyed it, it wasn't quite as appealing to me as Chest + Shoulders + Tris was.  There are 23 completely different moves in the workout, and the rapid pace of this one makes it somewhat difficult to get you and your equipment ready from exercise to exercise.  

Also, as I mentioned before, there are a few extremely technical, balance-heavy moves that are going to be tough to master.  In particular, the many "renegade" bicep moves where you balance in a plank position with one hand on a med ball and the other curling a dumbbell require your core to be engaged in way that few of the other P90X-2 workouts have needed.  Getting fried early on in this workout is more of an inevitability rather than a possibility, so use lots of caution when doing these moves and focus on quality vs quantity!

Summary

• Length (53 minutes) 
• Not quite as ridiculously fast pacing as Chest + Shoulders + Tris, but for all practical purposes it's more challenging in terms of pace because there are no repeat moves and some of them have tricky setups (especially a moves that involve bands)
• Structure
• Typical P90X-2 warmup and cooldown
• The actual workout consists of 23 different moves, NO repeats.  I tended to favor no repeat workouts in P90X, but that was partly because the moves were a little to set up for.  23 moves in P90X-2 is a lot harder since there's more set up required and the moves are a lot more technical in terms of stability, etc.  Makes it a bit tough to keep up at times!
• Background Exercisers
• Cogan (sp?) 
• This guy is US Marine Corps.  "Was shot, and then got blown up in a truck."  And now he's here in the background P90X-2, showing off how to do the modification moves using the bands.  He doesn't talk overly much and seems pretty serious, but he definitely works hard.
• Collette
• A, well, extremely attractive young lady who apparently is an "Olympic Lifter," although I'm not quite certain what that is.  She certainly doesn't look like a body builder or anything!  In any case, she's actually also in the X2 Ab Ripper, and I have to say in both videos she does a great job going hard, demonstrating good form, and having a happy enough attitude to deal with Tony :)
• Sean
• I had actually seen this guy's Beachbody Coach website before (www.getrippedathome.com), and he seems like a solid guy.  One of Tony's beach workout bodies, he rocks at pullups and seems to have a great sense of humor to help play off of Tony.  
• Notable Moves
• Around the World Pullup
• Look a bit tougher than they are, but still quite tough to do well!  Basically, starting from the hanging/resting position on your pullup bar, pull yourself up towards one hand and then at the top circle over to your other hand before coming back down to the bottom again.  Repeat.  They're somewhat similar to P90X's corncob pullups, but I liked them better.
• I was able to manage 9, which  I'm hoping to bring up a bit going forward since it's the first exercise out of the gate!  The right shoulder's been giving me some trouble on these though.
• Med Ball Renegade Curl
• This move can also be seen somewhat as a proxy description for several of the other moves in V-Sculpt.  Basically, you start in a plank-esque position with feet extended behind you and one hand on a med ball while the other curls a dumbbell.  Your core has to be incredibly engaged to not keel over on these!  Plus, given the pose that you're in while doing the curls, you'd better lower your weight to something a bit more reasonable.
• Have never done anything like these before, so this was a humbling move.  Managed 8 reps on each side @ 25lbs.
• Roman Band Curl
• Another move that can be seen as a bit of a proxy for other moves in the workout.  Unlike most other P90X workouts, this move actually requires a band.  Basically, you sit down on top of a stability ball with your legs extended out wide in front of you.  Then wrap a resistance band around your feet and then curl the handles up and across your body towards your opposite shoulder.  These were fun, but the band moves in this workout will require a good bit of tweaking to make sure I'm using the right band color, etc.
• No idea how many I did (just went till time was up). Used a 20ish lb band I believe, but that doesn't really mean anything since it also depends on how taut the band is. 
• 21 Pull-up
• What on earth?  Do 7 "bottom-half" pullups where you go from the bottom of pullup position up halfway.  Then 7 more from the halfway position all the way to the top.  Then 7 final normal pullups with full range of motion.  I was only able to do 6, 6, and 2.  
• Entman's Chin-Up
• So, essentially do normal chin-ups, but with a weighted med ball held between your feet. 
• Did 6 reps with 6lb ball. 
• Stability Ball Lawnmower
• These are tough and a bit awkward.  You extend your feet out behind you and then lay down on a stability essentially, using one of your forearms to support you on it.  Then use the other arm to row a dumbbell.  Your balance and core will be tested here!  I almost went flying off my ball more than a few times.
• 7 reps @ 30 lbs.  Can typically do about 55lbs+ on normal lawnmowers, so these are much more precarious!
• Close Body Curl
• Very tough, but I really liked these. Killed the biceps!  With your hands down at either side, gripping dumbbells, "curl" the weights up towards your shoulders.  However, rather than the curl causing the weight to arc up towards your shoulder like in a typical curl, you instead keep the dumbbells tracking right along your torso so that your elbows extend out behind you.  I guess at the end of the move your weights are more up towards your armpits than your shoulders!
• Managed 8 reps at 20lbs, which ended up being tougher than I expected.

Overall Thoughts

Really liked it, but it was way too fast for me to keep up this first time through.  Lots of different moves with some complicated setups, especially when you're using adjustable dumbbells like my PowerBlocks.  I would advise watching this one through first before attempting!

Also, some notes on the diet.  Have been doing a good job for the most part keeping my calorie count up.  However, I still need to shift my macronutrient intake a bit more towards protein than what it has been.  We'll see how that goes over the next week!  One other thing to note though is that although I definitely can tell the increased calorie count has helped with the muscle growth, it's starting to pack on a slight bit of fat as well.  This is normal, but it stinks to deal with.  I'll just have to burn it off in Phase 3!

P90X-2 (X2 Chest + Shoulders + Tris): Day 36

It's been a while since I've done a new workout in P90X-2, but I finally have something to write about again!  X2 Chest Shoulders & Triceps--focusing on all the upper body "pushing muscles"--is basically the new and improved (and balance-centric) version of P90X's original Chest Shoulders & Triceps, which actually was one of my favorite workouts in the old program.

It, along with V-Sculpt (which I'll be doing probably tomorrow), is one of the "bonus workouts" that comes with the Deluxe version of P90X-2.  I consider it's somewhat unfortunate that it doesn't come with the base-level version because it's just a great workout!  Everyone should be able to experience it :)  It is a great way to add in additional muscle confusion during your time in Phase 2 since the workout can be swapped in for X2 Chest + Back + Balance.

In any case, X2 Chest Shoulders & Triceps can best be summarized as an incredibly fast-paced, and killer upper body annihilation.  Seriously.  My chest especially was fried after all the crazy pushup variations involved.

Overview

• Length - 47 minutes...this may very well be the shortest workout in the entire P90X portfolio outside of the Ab Ripper dvds.  VERY fast paced.
• Background Exercisers
• Bobby Stevenson - Love this guy.  So genial, although the workout moves so quickly in this one that he doesn't get quite as much to say as normal.  He shows off the "hotel-style" version of the moves using the bands.  Btw, apparently his casting company cast 10 of last year's Super Bowl commercials.  
• Alfonso - Seriously strong dude who's also on the X2 Ab Ripper video.  Don't remember him being too talkative, but he's definitely in shape.
• Christina - A very, well, smiley mother of 5.  Don't remember her saying much either, but she's constantly showing off her pearly whites.  
• Structure
• 2 rounds of 11 moves.  Apparently this workout was based off of Tony Horton's UpperBodyX One on On video, but a few of the crazier moves didn't make it into the final product 

• Notable Moves
• Strip Press 
• Pretty standard but HARD if you go too heavy.  Basically this is just 3 sets of 8 shoulder presses--during which you have one foot positioned on a chair in front of you--with very short breaks in between each set.  The "strip" part just means you can decrease your weight a bit (by increments of 5lbs, 10lbs, etc.).  
• 3-Ball Extravaganza
• Wow.  This sucker's tough.  Get in a plank position with each of your hands balanced on medicine balls and your feet both balanced on the same medicine ball.  From there, do a pushup and then bring your right knee to your right elbow while keeping your left leg as your only means of support on the medicine ball behind you.  Repeat on the other side.  
• Callahan Press
• I can't remember if this move was in the original P90X, but I don't think so.  Basically, you do a regular shoulder press (again, one foot on a chair in front of you).  However, when your bring your weights back down to where your upper arms are perpendicular to the ground, you then bring your weights around to meet each other in front of your face before moving them back to the starting position to complete the rep.  Repeat.  
• 3-Ball Dip
• Not sure what to think about these compared to traditional chair dips, but they're certainly not easy.  Basically, envision chair dips from the original P90X, but the chair with your feet on it has been replaced by a single med ball and the chair with your hands on it has been replaced by 2 med balls...one for each hand.  Then dip away.  
• How'd I do?
• Chattarocker Pushups - 14 out of the gate, but that left me a bit too toasted for the strip press to follow. Dropped down to 10 the second round
• Strip Press - The first round definitely went too heavy.  Eeeked out my first set using 40s, but the second set using 35s got the better of me as I could only do 5 reps.  Finished it off with 25s.  The second round I started off only with 30lbs which ended up being the right move.
• Tricep Extension on Stability Ball - these are also featured in X2 Shoulder & Arms.  I can normally do 25lbers on this move fairly easily, but my arms were so fried from the presses that I couldn't quite hit my goal reps during either round.
• 3-Ball Extravaganza - So tough.  Only got 7-8 clean ones during each round.
• Callahan Press - Rocked 20lbs both times.  The normal shoulder press isn't bad, but once you try to bring those weights in front of your face that weight can get pretty heavy pretty quickly!
• Iron Man Kickback - Even though I loved this workout overall, I have to say that this particular move looks better on paper than in execution.  For me, the weights hit into the stability ball when I try to bring them in towards my armpit.   Makes for a very awkward move, and I think going forward I'll probably just settle for regular tricep kickbacks while in a lunch.
• Pushup Side Arm Balance - 12 the first round, and 8 the second.  Feeling fried at this point both times!
• X2 Circle Fly - These actually weren't that bad using 5lbs.  They tell you to go extremely light in the dvd, but I think I might be able to eek out a few more lbs next time.
• 3-Ball Dip - For normal chair dips I can typically do around 30+.  For these, only managed 20-23 for the two rounds.  The problem is that once you get up to around 20 your arms are not only toast but also you're trying to precariously balance atop all the med balls!

Summary

Loved this workout!  P90X-2 is still my favorite program to date!

Also, on the diet front, things are looking good.  Now that I recently calculated out what my calorie intake should be and how many I've actually been eating lately, I've been able to appropriately up my calories and I can tell a substantial difference even in just the past week.  My muscles seem to be repairing more quickly and so far I've already gained around 3lbs, from which I can tell seems to all be muscle.  Let's hope it stays that way!

Just imported all my old P90X and Chalean Extreme reviews!

Hi all,

In case you hadn't already noticed, there are a lot of "new" posts that I've thrown up on the blog in the past day or so.  By "new" I actually mean that these posts are all my original P90X, Chalean Extreme, and 10 Minute Trainer reviews back from 2009.  They were all originally written as Facebook notes, and so it has taken a little while to work up the motivation to manually export them to Blogger.  But, at least for those interested, you can now have access to all my old reviews, etc., in case you have any questions as to whether one of these workout programs might be a good fit for you.

Hope you enjoy!

Russ

CHALEAN EXTREME Month 3: "Lean Circuit 3"

(Originally posted June 30, 2009)

I did this last night for the first time. Let me just say that this might just be the hardest/best workout in the entire ChaLean Extreme program. Maybe I was just pushing myself more than normal, but my butt was whooped by the end! Chest and Shoulders? They'll probably be sore for a week :) 

Anyway, now that I've done each of the Lean Circuit workouts, I can definitely say that I'm enjoying this Phase a lot! Really, I think the only Phase I DIDN'T enjoy was during month one (BURN PHASE); so if you decide to give ChaLean Extreme a try, definitely push through the second month no matter what...it gets better! 

This workout is approximately 39 minutes long, with the usual 4 minute warm up, including a warm up set with weights. By now, this beginning part should be second nature! 

1) Squat with Cross-Body Chop - 
Using only one weight, and holding the same weight with both arms straight out in front of one of your shoulders. Keep your feet together, and lower down into a squat, and move the weight down over to your opposite hip. Keeping the arms straight the whole time, you will then lift the weight back across the body once more, and back up to the opposite side around shoulder height. As you move the weight upwards, you raise out of the squat. As you lift the weight up and back, you should feel your obliques. You switch sides after 6 reps. This is one tough exercise. You really have to stabilize the core to keep from hurting yourself here :) 

Extreme Set: This set is just a good old fashioned squat. You will need both weights, and while you’re getting your second weight, go ahead and throw some more weight on. When you come out of the squat (feet shoulder width apart), lean back and put all of your weight on your heels. 


2) Reverse Lunge and Arnold Press- 
This exercise is a monster! Again with a single weight. Hold the weight with your palm facing you (kind of in a bicep curl position), elbow bent, and the weight about shoulder high. You will step back with your opposite foot as the hand holding the weight. As you step back, you begin to press the weight over your head, twisting the weight as you press so that your palm now faces in front of you. As the weight reaches its maximum height, you should be in a reverse lunge. Now step forward as you slowly lower the weight to the starting position. 12 reps each side. 

Extreme Set: Perform the same exact exerise but don’t step backwards. You have to dig deep doing the extreme set. They’re hard, especially if you are failing at 10-12 reps on the exercise before the extreme. The slower you raise and lower the weight, the stronger you become. 


3) Chest Fly with Hip Lift - 
Did I say the last exercise was a monster. Because what I meant to say was that this one was a monster. Maybe I should just say that they ALL are. So lying on your back, raise both weights to the up position, arms straight. Now raise your hips. As you lower the weight, you will lower your hips. At the bottom, neither the weights or your hips should touch or rest on the ground. If you do these chest moves right, you can really build some size here! At least if you're a guy :) Thank you, testosterone. 

Extreme Set: Same thing as above, except no hips are involved. Slow movements. Your chest should be about to implode at this point. 


4) Kneeling Overhead Press and Center Crunch - 
This exercise involves two weights. I would recommend a towel or a pad to rest your knees on. Get down on your knees with back sitting straight up (don’t sit back on your feet), and hold two weights (one in each hand) about shoulder high. Elbows will be bent. You’ll bend down a bit to make an abdominal crunch, then raise up, and shoulder press the weight straight up. Repeat. 

Extreme Set: This exercise is standing, you’ll do 3 regular shoulder presses, straight up over your head. 


5) Push-Up Side Planks - 
This exercise is rather simple. You’ll perform a regular push up, then you’ll turn to one side, and raise your hand straight up towards the ceiling. So in this position, you’ll be sideways. then you’ll repeat with another push up and a side plank on the opposite side. Important point to remember. This is an excellent core exercise. In the push up, keep your back straight, don’t raise your hips too high, or allow them to sag towards the ground. Same goes for the side plank position. If you start to fail, go to your knees before you continue with poor form. After doing all the preceding shoulder and chest work, these are gonna be hard! 

Extreme Set: 3 egular push ups. 


6) Dead Lift Frontal Press - 
This exercise requires excellent form. If your form is not as it should be, lower your weight! Your back must be straight at all times, which isn't always easy for me. If done correctly, this exercise is great for your hamstrings, lower back, and shoulders. Hold a weight in each hand, elbows bent, and the weight around shoulder height. Lower your upper body, back straight, weights in tight to the body. Go as low as you can go with exceptional form. Then raise back up, keep your back straight. In the regular standing position, press the weights up over your head. 

Extreme Set: Same thing as before, but no dead lift. 


7) Traveling Push-Ups - 
As the name states, you will perform a regular push up, then you’ll “travel” left or right. You do this by bringing your hands together, than back out again. You’ll do the same thing with your feet. It’s hard to explain, but you’ll see. 

Extreme Set: Tricep push ups. 


8. Chest Fly - Abduction - 
By this point your shoulders and chest should be worked to near exhaustion. But there's still more to go! For this move, you are lying on your back again, with a weight in each hand, and they are both in the raised position (extended upwards). At the same time, your legs are also straight up, with the thigh toner band around your ankles. You put tension on the band by flexing your legs outward. As you lower your hands, you lower your feet (maintaining tension on the band). The lower you can go on your legs, the harder the move becomes. It’s important to keep your lower back on the ground at all times. 

Extreme Set: Chest fly only. You should be dying here! Just don't drop the weights on your face :) 


9) Army Crawl - For the last exercise, you will be in the plank position. Chalene has you in the plank position, resting on your elbows and forearms, but alternatively, you could be in a regular plank. So from the plank, you will bring one knee upwards towards your elbow, then back out straight again. Then you’ll switch legs. If you pause at the top of the movement, and contract your abs, you’ll really feel this exercise in your core. Overall though, I found it a bit of a breather after all that hard shoulder/chest work! 

Extreme Set: From plank, you’ll lift one leg straight up, working your lower back. Lower and repeat two more times. Then switch legs. 


By now, you should be ready for the cool down. The cool down lasts a little more than 3 minutes, and of course take more time if you need to. 

I really really enjoy the Lean Circuit of ChaLEAN Extreme. It really is a killer! 

CHALEAN EXTREME Month 3: "Lean Circuit 2"

(Originally posted June 30, 2009)

Ok, I actually did this workout a few days ago, so I apologize for the delay. Anyway, I have to say that I'm really enjoying the LEAN PHASE of Chalean Extreme so far! I even think I might end up enjoying this a bit more than the PUSH PHASE. Lots of fun moves, and a strong emphasis on core work...which I definitely need since I haven't been doing my ab workouts lately.

Anyway, the whole workout lasts just under 40 minutes, which is still a bit longer than the workouts from the previous 2 Phases. A 4 minute warmup gets you ready (and yes, it's the same lame,dance-ish warm-up that you do before every ChaLean workout; I pretty much have the thing memorized at this point), and then you jump right into the exercises. Remember, you're trying to fail right at 12 reps using heavy weight!

1) Sumo Squat w/ Anterior Delt Lift -
This is a great exercise. You can really get a deep squat, and use a fairly heavy weight. Using only one dumbbell, and both hands, extend the weight out in front of your chest and then lower the dumbbell straight down. As you lower into the squat, you lower the weight as well. As you raise out of the squat, raise the weight. Don’t allow yourself to use gravity to take the weight down, or drop the weight too quickly. Control the movement as you slowly lower the weight.

Extreme Set - One thing about the Lean Circuit, opposed to the other circuits. You get right into the Extreme Sets after the very first exercise! This particular set is just a sumo squat with the weights on your shoulders. Your legs are strong, don’t be afraid to challenge yourself and add some weight.


2) Double-Arm Row & Single-Leg Lift with Band -
This exercise takes some balance and works your core. Using your thigh toner band around your ankles, you will lift your weight into a double arm row, while lifting your leg to the back (my toner band wouldn't stay around my ankles, so this was actually somewhat of an awkward exercise). Keep your leg straight. The higher you can lift your leg, the easier the row gets, and the harder your leg works.

Extreme Set - Double-Arm Row with no leg lifts.


3) Single Hamstring Curls, with Lateral Raise -
Again using the thigh toner band, you will not do a leg lift as you did earlier, but a hamstring curl (a little bit awkward like the previous exercise). It’s easier if you will wrap the band around your heal, instead of your ankle while performing the curls. On your lateral raise, be sure to lead with your elbows as you raise the weight, and you should be able to look over and see that your arm is out in front of your body, don’t let your arms drift backwards.

Extreme Set - Only the Lateral Raise, no hamstring curls.


4) Runner’s Lunge with Double-Arm Row -
This is a great exercise to add a little weight. You get into a runner’s lunge, lean into the lunge, keeping your back flat, and perform the double arm row. My legs were really on fire. Switch legs at 6 reps.

Extreme Set - Just the double arm row. Pause and hold at the top of the exercise, and focus on squeezing your shoulders together.


5) Lateral Raise with Adbuction with Bands -
Grab two weights, and your thigh toning band. You will perform the lateral raise with your arms, and raise your leg to the side at the same time. As you raise the leg, you raise the weights. As you lower the weights, you lower your leg. It's difficult to do the leg movement, but it's a good exercise. Again, you’re switching legs after 6 reps.

Extreme Set - Lateral arm raise with no legs. Keep your abs in tight, and pull you shoulders back.


6) Plank with Single-Arm Row -
So in the Lean Circuit 1, I thought the plank with one arm tricep was tough! Well here we are in Lean Circuit 2, and we are back in the plank position (basically a push-up position). This time we are doing a single arm, straight up row... one arm is holding you in your pushup/plank position, while the other arm is doing the row. Focus on keeping your hips flat, don’t allow them to roll upwards to the strong side. Great great exercise!! This was the only one that I wasn't able to do 12 of... it's very tough!

Extreme Set - Regular push ups on the extreme set. Keep your butt down. Back straight. Pause at the bottom. SLOW


7) Reverse Lunge - Lateral Raise -
With two weights, you’ll rest one on your leg, and work one side at a time. Rest your weight on your left leg, and step back with your right leg, and as you step back, raise your right arm out towards the front/side of your body, with your elbow slightly bent. You want the weight and your elbow to be at the same height at the top of the exercise. You want to switch at 6 reps.

Extreme Set - After a 10 second break, you start to get extreme! Standing straight, feet shoulder width apart, you will lead with your elbow as you perform the lateral raise. You must go slow to get the maximum benefit!


8) Posterior Deltoid Raise with Leg Lift -
This one exercise is a little different. You will get down on all fours....like you are about to get into a push up position with your knees down. Now you will raise one leg, straight back. This leaves one knee on the floor. Which ever leg this is, you will use the same arm for the exercise. So if you lift your left leg back, then you will use your right arm. Lifting your arm out to the side, leading with your elbow, pushing your pinkie on your hand, out to the top of the movement. You’ll get it once you see it.

Extreme Set - For the extreme set, you do the same movement with your arms, but you do this with both arms at the same time. You also do the exercise on your feet, leaning forward with a flat back, and keeping your tailbone up.


9) Squat with Double-Arm Anterior Delt Lift -
For this exercise, you will stand with your legs shoulder width apart, and perform a squat. As you squat, you will have a weight in each hand, something lighter, since you are working your shoulders, lift your arms upwards. Arms will stay straight, lead with the thumbs. THis is similiar to the very first exercise except you are using two weights instead of a single weight.

Extreme Set - Squats. Load up your weights. YOu only have to do 3 reps, and your legs can lift more than you think they can. So go heavy. Stay back on your heels for the squat.


You have a 4 minute cool down, and you are done.

CHALEAN EXTREME Month 3: "Lean Circuit 1"

(Originally posted June 24, 2009)

Ok, so I sorta bailed on the updates for the entire Month 2 of Chalean Extreme. Additionally, I've started substituting in outside workouts (bike riding, etc.) more frequently, especially for the cardio stuff. I guess you could say I took the scenic route through the "Push Phase" of the program :) But that doesn't mean I've quit!

As a quick re-cap, the first month of Chalean Extreme was the "Burn Phase," and I was not a very big fan. Lots of awkward synergistic movements. That's not to say the workouts weren't effective. I just didn't enjoy them very much!

Month 2 was the "Push Phase" which focused on one muscle group at a time. This allowed you to really concentrate on lifting heavy weight very slowly for fewer number of reps. In general, I found this to be a lot more enjoyable, and I also saw substantial results pretty quickly...especially in the chest and arms. 

But the overall goal here to keep breaking through plateaus, and so we have to periodically switch up our workouts to keep the muscles guessing. Enter the "Lean Phase." 

Last night was "Lean Circuit 1". This workout is the longest so far, about 45 minutes. Now don’t immediately think 45 MINUTES! Several of the workout sets are single arm exercises, so it takes longer. And it's still 15 minutes shorter than most of the P90x workouts. Now unlike the Push Circuit where you were failing at 6-8 reps, this circuit you go 10-12 reps. So your goal is 12, and if you reach Muscle Failure at 10, that’s OK. But you want to fail, you don’t want to quit because it’s hard. It’s supposed to be hard! If you can lift more than 12, or your last 3 are not hard, you need to add weight. Remember, muscle burns fat. Also, the exercises in this workout are a bit more synergistic in nature, similar to what I saw in the "Burn Phase"...except that there is much stronger emphasis overall on working your core, and I enjoyed it much more as a result. 

To sum up, this is a great workout. You are going to focus on biceps, triceps, legs and your core. My biceps and triceps were “finished”, “done”, “toast” after this workout.

You start off with the Chalene Johnson warm up (which is annoyingly the same for every single workout, and it's very aerobics-class feeling), which last just under 5 minutes. You do some stretches, and some warm up sets with light weights. Then you’re off and running for the next 40 minutes.


1) Single-Calf Raise, Bicep Curl - With this exercise, you will use a chair for balance. Raise one leg, and balance on one leg only. Using the opposite arm as your leg, you will perform a single bicep curl and a single leg calf raise. For example, single leg calf raise on your right leg, while using your left arm for the single arm bicep curl. You will complete this set, then do an extreme set with the same arm. Then you will rotate and do the opposite side. 
Extreme Set - Single arm, extremely slow bicep curls. Slow to lift and as slowly as possible on the way down. 3 reps total. 


2) Tricep Push-Ups - Simple enough, narrow tricep push ups. The trick is to keep your elbows back, where as you lower into the push up, your elbows are touching your sides. Advanced move… Use Pushup Stands! 

Extreme Set - Overhead Tricep Press. Holding a single weight, have a seat in your chair. Lift the weight directly over your head. Keeping your elbows in a stationary position, lower the weight back towards the back of your head and the lift again. 3 reps. Your weight should be somewhere in the weight range of what you would do a single tricep kick back times two. So if you do tricep kickbacks with 10 lbs each. Around 20 lbs for your Extreme set. 


3) Split Lunge with Biceps - Assuming a runner’s type stance, you are going to lower into a squat as you perform a bicep curl. As you raise out of your squat, you will lower your bicep curl. You will do 6 reps, then without stopping, simply switch legs. 
Extreme Set - No biceps, but do 3 slow squats in a regular shoulder width stance. 


4) Stationary Runner’s Lunge - Double Triceps - This move will have you in a runner’s stance again, but this time lean forward and keep a flat back. You are going to perform a double tricep kickback. Slowly! 
Extreme Set - Using a chair, you will perform chair dips for the triceps. For an easier exercise, keep your legs bent at a 90 degree angle on the floor. To make this more challenging, move your feet further away. More challenging, keep your legs straight out in front of you. Want more? One leg straight, and lift one leg off the floor. Are you crazy? Use a second chair and put both feet on the opposite chair. And the last advanced move (short of adding weight to your lap) both feet in the chair, and lift one leg. 


5) Bicep Curl with Hamstring Curl - Right and Left - This move will require your thigh toner band. Place the band around your ankle, and around the heel of your opposite foot. You are going to perform a single bicep curl while doing a hamstring curl at the same time. For example. If you are doing a left leg hamstring curl, you will do a single bicep curl with your right hand. You will do 12 reps, then do the Extreme Set. After the Extreme Set, you switch sides, followed by the other Extreme Set. 
Extreme Set - Single bicep curls. Your biceps should be on fire. 


6) Plank with Single-Tricep Extension - This was definitely one of the most challenging moves I have done in the Chalean Extreme program. In the plank position, you will hold a single weight in one hand. Holding your plank position, you will do tricep kickbacks. You must focus on keeping your hips flat, if you find yourself shifting your weight to one side, and raising the hip, get your hip back down, or lower to your knees. This one move, called upon my mental strength. 
Extreme Set - Tricep push ups. Lower down, hold at the bottom, then push back up again. Advanced move…. Power Stands! 


7) Reverse Lunge - Double-Arm Bicep Curl - Performing a bicep curl with the weights in the top position, you will step back and lower the weights at the same time. As you begin to lift the weights, you will stop lifting half way, then step forward with your back foot, then as you raise back up fully, you will complete the curl. At your 6th rep, you’ll switch feet, but you won’t stop. 
Extreme Set - Perform 3 reps of regular squats, feet shoulder width apart. 


8) Supine Tricep - Selecting a weight that is about double the weight of a single tricep kickback, you will lie on your back, and lift the weight directly straight up, directly over your face. Please don’t drop the weight! With your elbows acting as a hinge, lower your arms and the weight down, and then lift them back up again. Your elbows will remain stationary. 
Extreme Set - Regular pushups, 3 slow reps, perfect form. Powerstands for an advanced move. 


9) Sumo Squat Calf Raise with Bicep Curl - I tend not to like any of the sumo/calf-raise moves in Chalean Extreme as they always seem extremely awkward to me. Anyway, assume a sumo squat, lower yourself into a squat, and raise the weight into a bicep curl. As you raise back up out of the squat, lower the bicep curl. To make this even more challenging, at least for me, at the top of the squat, raise up on your toes to work the calves. 
Extreme Set - Regular bicep curl, both arms at the same time. 


Finish the workout with a 2 minute cooldown, but definitely take more time if you need to (I think her cooldowns don't sufficiently stretch you. This workout mainly batterd the arms, but the legs receive most of the cooldown work!). My biceps and triceps were sufficiently worked over at the completion of this workout. But that's good :) Breaking down muscle, promotes muscle growth. Muscle burns fat. More muscle, means more calories burned per day.

Today is a cardio day, but I'm not sure yet what I'll do for my workout. At the very least, I'll be doing Lean Circuit 2 on Thursday...so check back for that!

CHALEAN EXTREME Day 31: Push Circuit 2

(Originally posted May 20, 2009)

So last night was Push Circuit 2, and I have to say I'm still digging the Push Phase a whole lot more than the Burn Phase from month 1. Much more satisfying :)

Anyway, Katie was supposed to come work out with me last night but ended up sick at home with a fever, so it was just me instead :( It's not quite as fun without my workout buddy, but I did the best I could! Push Circuit 2 seemed to put most of the focus on the shoulders as well as a little bit of the back (which aren't typically my favorite muscle groups to work), in addition to the usual complement of lower body moves. By the end of the workout my back actually felt a little bit tweaked, similar to how I felt during Burn Circuit 2 (which I was not a fan of by the way)...but it wasn't too bad.

Here's the list of exercises for Push Circuit 2 (remember, the general guideline here is to use a heavy weight that pushes you to failure at 6-8 reps):

STANDARD OVERHEAD SHOULDER PRESS: Good ‘ol fashioned overhead press. Lift slow and lower slow.

SINGLE LEG LUNGE: This move is tough. By removing one leg, and using if for balance only, you really challenge the single leg.

STANDING REVERSE FLY: Working the shoulders (bent over slightly with straight back), use caution here and don’t hurt yourself by trying to lift too heavy, but lift heavy enough to get the job done. You’ll know. You want to work hard, but work out smart!

STANDING ARNOLD PRESS: I like this move. It’s similar to the overhead press, but you are bringing your arms down in front of your face, with your palms facing you. As you press upwards, you twist the weight, palms facing away. There is a similar move in P90X ("Deep Swimmers Press"?), except you lower your arms down even lower. Great exercise.

EXTREME SET of STANDING ARNOLD PRESS: On each "extreme" set you are going as slow as you can for 3 reps...lifting and lowering slowly. If you reach failure and can’t finish that’s ok, this exercise is designed to challenge you.

SINGLE LEG DEAD LIFT: This exercise you will have to see to fully understand. It’s similar to a dead lift, with the exception of raising one leg backwards as you lower yourself into the dead lift.

EXTREME SET, DEAD LIFT: For the extreme set, 3 reps, you perform a normal dead lift rather than a "single leg" one.

BENT OVER LATERAL RAISE: Back to the shoulders (the move is lead by your pinky finger). This is followed by the Extreme Set of Lateral Raise.

FRONTAL SHOULDER PRESS: This exercise is just like the overhead press, except you have your palms facing each other (So your thumbs are facing towards the back)....and they're slightly in front of your face. This is followed by the Extreme Set, Frontal Shoulder Press.

SINGLE LEG TAP LUNGES: This was an interesting move. You step back into a reverse lunge. Then without raising/straightening your front leg up from its lunge position, you step your back foot up to your front foot, but only use this leg for balance, as you make the front leg press back up again. After you finish 6-8 reps on the first leg, you go straight into the Extreme Set. Except for the extreme set you only do the lunge. Then you repeat the other leg.

LATERAL DELT RAISE: By this time, my arms and shoulders were getting fatigued. I dropped my weight down to finish up this last set. And the Extreme Set that followed was extremely difficult! But once you’re finished with this extreme set, you’re finished!


p.s.-tonight is supposed to be a cardio workout, but I'll decide which one later on (probably will do one of the Chalean intervals workouts)

CHALEAN EXTREME Day 30: Push Circuit 1 (month 2)

(Originally posted May 19, 2009)

Hey Everybody,

Sorry for the brief hiatus in workout updates. This past weekend I went with Katie to Little Rock for a wedding, and so I've been outta pocket (although she and I managed to squeeze in a yoga class on Saturday morning to complete my P90x-style recovery week!).

Anyway, Sunday officially marked the end of Month 1 (Burn Circuit) and the beginning of Month 2 (Push Circuit)...although I actually didn't do my workout until last night. Too much stuff going on! So how about the new Push workout? Well, even after just doing Push Circuit 1, I can already tell that I'm going to be enjoying these new workouts a heck of a lot more than the Burn Phase. Instead of doing a bunch of frequently awkward compound exercise moves that combine upper and lower body, Push Circuit 1 focused on really isolating one muscle group at a time to really let you create a massive burn. Plus, the Push Phase encourages you to go even heavier than you have been so that you fail in between 6-8 reps. So we're talking REALLY heavy (and for that matter, still slowly)!

Last night seemed to focus primarily on biceps and triceps as far as the upper body was concerned, as well as some general lower body squats, etc. And I really enjoyed it all pretty well! Actually looking forward to Push Circuits 2 & 3 :)

Here's the exercise breakdown:

STANDARD BICEP CURL: This isn’t the standard bicep curl you see in the gym. No swinging, you’re not arching your back to lift the weight, no rocking, and all that other stuff typical of gym rats. In this set, you are lifting slow and steady. Isolating your biceps to do ALL the work (just to give an idea of how heavy we're talking, I barely pumped out 6 reps at 40lbs... that's heavy for me! Perhaps as heavy as I've ever attempted)

STANDARD SQUAT: Again, focus on form, keep your chest up, and your head up. Lower yourself slow and controlled, keeping your knees over your ankles, and then raise yourself slow.

SINGLE ARM BENT-OVER TRICEP EXTENSION: Be careful on this one. You don’t want to get too much weight and lose your form. If you are lifting this weight slowly, and contracting at the top, you don’t need a lot of weight to make this work!

V-PRESS BICEP CURL: This one was tough for me! Only did 5 reps, so I'll have to go lower on the weight next time. I’m still working through some soreness in my shoulder/bicep area. You are lifting into a standard bicep curl, but you stop halfway. You then angle your arms outwards, an then press upwards. You lower back down, then turn to the front and lower again. You might have to see this one to see how it actually works, but it’s a tough exercise, and you can tell it works!

EXTREME BICEPS: It’s now time for the first of MANY extreme sets. You get a little spoiled in the Burn Circuit, where you do 2-3 extreme sets (the "extreme sets" are where you take a quick 10-sec break from the previous exercise, and then pump out three more reps...even more slowly than before). If you are lifting heavy at the regular set and “failing” between 6 and 8, when it’s time to do the extreme sets, you should be very close to muscle failure. Meaning you can’t lift anymore.

SINGLE LEG SQUAT: This is another challenging exercise. By isolating one leg at a time, you can really make your leg work. I had to really focus in to complete this set.

EXTREME SINGLE LEG SQUAT: The regular set was bad enough! Next we had to do an extreme set of the same thing. I barely made it through the regular set! As Tony Horton says in P90X, “You gotta get your mind right.” I’m curious to see how my legs feel after this workout. I judge my workouts on how I feel immediately after, and how I feel two days later when the soreness starts to set in.

OVERHEAD TRICEP EXTENSION: On this exercise, a good rule of thumb is to take the total weight of your single arm tricep kickbacks, and then reduce the weight slightly. This was the perfect amount of weight for me. Excellent set!

EXTREME TRICEP EXTENSION: Again, another extreme set.

HAMMER BICEPS: Very similar to the standard bicep, except your thumbs are pointing upwards. Chalene cautions us during this DVD, to think about your grip, don’t squeeze the weight so hard that you fatigue to quickly. Focus on the biceps.

EXTREME HAMMER BICEPS: Another breakdown extreme set. I love these extreme sets, you have to imagine the muscle growth you are promoting when you breakdown these muscles, forcing them to get stronger.

HEEL SQUAT: Just like your standard squat, with the exception of focusing in on your heels. You want to take all the weight off your toes and put them back in your heels. Because of this, you want to lighten your weights down from the standard squat.

EXTREME HEEL SQUAT: Need I say more than I already have?

SLOW PUSHUPS: Your goal is a total of 12 super slow and controlled push ups. When you can no longer stay on your toes, drop to your knees. If you can’t maintain good form before 12, stop. But keep working on your goal of 12. Then after a short 10 second break, you do an extreme set of push ups, and then you are DONE.


**Tonight is Push Circuit 2!!

CHALEAN EXTREME Day 25: day 4 of my P90x-style recovery week (did 10 Min abs and "Recharge")

(Originally posted May 14, 2009)

Well, if we were going by the book when it comes to a P90x recovery week, I would have done P90x Stretch last night. But, "Stretch" is an hour long, and last night was the LOST season finale...and I didn't have time for that sort of nonsense dagnabit!

Anyhoo, instead I opted for a round of "10 Minute Trainer" Abs and ChaLean Extreme's "Recharge!". I don't remember if I've ever reviewed "10 Minute Trainer's" ab video before, but it is pretty dang intense for being so short. You basically do 20 moves in 10 minutes, switching every 30 seconds. There are lots of various plank and side balance moves towards the latter half, and they are extremely challenging! It was a bit easier than the past times I've done it, but still.

Here's a rundown of the moves involved:
Move #1: Cross Crunch
Move #2: Bridge Crunch
Move #3: Iso Bike
Move #4: Speed Bike
Move #5: Golden Gate
Move #6: Side Arm “O” Crunch
Move #7: Side Arm “O” Crunch, opposite side
Move #8: Hip Lift Kick
Move #9: Hip Lift Kick, opposite side
Move #10: Plank “O” Crunch
Move #11: 3 Point Plank Crunch
Move #12: 3 Point Plank Crunch, opposite side
Move #13: Lolasana
Move #14: The Dawn
Move #15: Mountain Climber
Move #16: Superman Crunch
Move #17: Tick Tock Lift
Move #18: Peek a Boo
Move #19: Scissor Crunch
Move #20: Scissor Lift

As for "Recharge", this workout is basically like a mini-version of P90x's "Stretch" & "Yoga X" videos combined. The flow of it is ok, but I felt like not every body part got stretched enough, while some seemed somewhat over-emphasized. I felt relaxed by the end, but it definitely doesn't compare to finishing the P90x vids. Oh well. It's only 20 min though, so it's hard to complain too much!

*tonight is Core Synergistics (so hard!). wish me luck, eh?

CHALEAN EXTREME Day 24: Day 3 of my P90x-style recovery week (did Kenpo Plus+)

(Originally posted May 13, 2009)

Well, another day in my P90x style recovery week. And again I see how much I generally prefer P90x and Tony Horton to Chalean Extreme. That doesn't mean Chalean hasn't gotten me some good results (especially insofar as muscle size is concerned; the slow/heavy mantra has really helped build my chest up).

Anyway, Katie decided not to come do Kenpo Plus+ with me last night because of how badly she bonked during yoga the other night. She decided that she wasn't cut out for the fitness world and that I should simply go it alone. It was a tough decision, but I managed to persevere wtihout her. (but between you and me, what a lame-o!) ;)

Like with yoga, it's been over a month since I've done Kenpo Plus+, and I sorta have missed it. Part of that has to do with the fact that Kenpo Plus+ is pretty much the only straight cardio I've done in forever. Everything in ChaLean tends to be a bit more intervals-influenced which jacks with the heart rate a lot! I mean, intervals are super effective, but sometimes you just want to go at things with a steadier pace :) All in all though, Kenpo was fun to revisit. I got a great sweat going, threw plenty of uncoordinated punches and kicks...all that good stuff.

Tonight is technically supposed to be stretch day according to the P90x recovery schedule, but we'll see. I might instead try out the Recharge video from ChaLean. It looks like a mix of stretching and yoga...and it's shorter :)

This weekend I have a wedding to go to, so it might be hard to fit all the workouts in. I think Katie and I might figure out a way to do yoga on saturday, but I have another round of Core Synergistics on Friday which I'm thinking I'll have to forego. Oh well!

CHALEAN EXTREME DAY 23: Day 2 of my P90x-style recovery week (did Yoga X)

(Originally posted May 12, 2009)

As I said before, I decided to do a P90x-style recovery week this week instead of doing another round of ChaLean's Burn Circuit. Although Burn Circuit has definitely been effective, there's not enough differentiation from workout to workout and it just gets a bit monotonous after a while.

Anyway, last night was Yoga X, which I've not done in over a month! Yoga is definitely a tough enterprise, and it definitely took a lot of getting used to when I first started P90x back in January. It also took a good bit more motivation to do than most since it clocks in at an hour and a half! That's a long workout! But even though I never really am chomping at the bit to do yoga, I've sorta missed having it in my routine since I could certainly tell the benefits it gave me in terms of strength, flexibility, balance, etc.

Last night Katie came over to do Yoga with me, and we made it about 3/4 of the way through before we bonked. Not bad since the hardest part of the workout by far is in the first 45 minutes. And I felt great afterwards. Yoga is tough, but I miss it!

Tonight I might do Kenpo Cardio Plus+

CHALEAN EXTREME Day 20-22

(Originally posted May 11, 2009)

Just a brief recap of the past few workout days.

Friday I ended up spending most of the day with Katie and never got around to doing my workout....so made up for it on Saturday instead. Did "Fat Burn Challenge", one of the two primary cardio workouts in the Chalean program (the other being "Burn it Off"). No walk in the park here! There are maybe 2 short breaks throughout the entire 30+ min workout, and all the moves are fairly high intensity. I liked it though pretty well :)

Then yesterday was the beginning of week 4, but as I'm a little sick of the Burn Circuits in ChaLean Extreme, I decided to do a P90x-style recovery week instead. This meant that last night was supposed to be P90x Core Synergistics (probably one of the hardest workouts in P90x!)...but it was too late before I actually started my workout, so instead did "Total Body 2" from 10 Minute Trainer (solid workout! was the first time I'd done it...really burns your upper body) as well as "Abs/Core Plus+" from the P90x Plus+. Total time was about 30 min of workout, so I figured it was a suitable substitute.

Anyway, tonight is supposed to be Yoga X, but since it's an hour and 1/2 long I might need to come up with something else. In case you can't tell, I'm not quite as strict as I used to be. Not sure that's a good thing :)

CHALEAN EXTREME Day 19: Burn Circuit 3...again

(Originally posted May 8, 2009)

Ok, last night was back to doing Burn Circuit 3, which tends to focus on legs (including calves) and shoulders. I have to say, now that I'm almost finished with week 3 I just don't think that I'm a huge fan of lifting slow and heavy. It takes too much patience, and sometimes it's just really awkward to do since the Burn Circuit uses all compound movements.

I can't remember if I mentioned it or not, but I'm planning on doing a P90x-style recovery week next week before I head into month 2 (Push Circuit). The workouts in Burn Circuit all seem so similar and I don't think I could take another round of it. Plus, a recovery week will give me a chance to go back to some workouts I haven't seen in quite a while that I'm eager to revisit (Yoga, Core Synergistics, Plyo, etc.).

Tonight I'm supposed to do one of ChaLean's cardio workouts, which I'm not particularly in the mood to do. But I also have a bday shindig to go to, so we'll see if I can fit it in.

CHALEAN EXTREME Day 18: Burn Intervals

(Originally posted May 7, 2009)

Last night was Burn Intervals again. I did this two weeks ago, and if you'll recall didn't find it a walk in the park. It's very challenging. High intensity cardio (including all sorts of plyo moves, jumping jacks, kick-boxing, etc.) juxtaposed with light-weight resistance training that's for long enough that you'll feel a huge burn with very minimal poundage!

Anyway, last night Katie came over to join me, so that helped me get through it a bit better this time. But there were still a few exercises where I had to take a quick breather to regain my composure or drop to a lighter weight. All in all, very tough stuff...and I don't know if the ChaLean interval workouts are as effective as the P90x Plus Intervals (I doubt that they are), but I think I might prefer them in so far as they're slightly more manageable intensity-wise. 'Cause remember, P90x intervals are stinkin' ridiculous!

Tonight is Burn Circuit 3, so it'll be back to lifting slow and heavy. I

CHALEAN EXTREME DAY 17: Burn Circuit 2 (BUT, I substituted in P90x "Legs & Back" instead)

(Originally posted May 6, 2009)

Yesterday was supposed to be Burn Circuit 2, but it didn't end up happening! Katie came over to work out last night, and we were both pretty tired...but more importantly, neither of us like the Burn Circuit 2 workout very much. For me at least, it creates too much back strain.

Anyway, in order to get a comparable workout, we decided instead to do P90x "Legs & Back", which I haven't done in weeks! Let's just say that it was a bit of an adjustment going from the slow & heavy style of ChaLean back to the frenetic pace of Tony Horton. We made it halfway through the workout before we both "bonked" and had to call it quits. Interestingly, I actually performed quite well on all the workouts in terms of my muscle strength/capability. But as far as having the endurance to keep going...just didn't happen. I think that because the Chalean workouts are typically half as long played a large part in that. Plus, the fast pace of Tony Horton's workouts usually yields some additional cardio benefit that you don't really get from ChaLean Extreme.

I felt kinda slacker-ish after not completing the workout last night...particularly since it was a workout that we were SUBSTITUTING for the workout we were supposed to do! But today it's worth noting that my legs are actually pretty dang sore. Especially the glutes. I guess I really can't complain too much then :) Tony's still got it!

Till the next update, folks :) *tonight I'm supposed to do one of my ChaLean intervals workouts. barf.

CHALEAN EXTREME Day 16: "Off" day (i.e., did Tony Horton's 10 Minute Trainer: Cardio)

(Originally posted May 5, 2009)

Well, yesterday was technically my "off" day but like the previous week I decided to throw in some cardio just so that I don't lose too much momentum. I find that if I take too much time off from working out that it's much harder to get back into the swing of things later on. Anyway, last week I did P90x's Intervals Plus+ workout which nearly put me in a coma. I had forgotten how difficult that workout was, and since Chalean's resistance workouts don't seem to have as much cardio side benefit as P90x I think that I might just take things down a notch. Plus, I didn't get home till late last night, so I wanted something short and sweet.

Well, nothing's shorter or sweeter than Tony Horton's 10 MINUTE TRAINER program. I think I've mentioned off-handedly before that I obtained the 10 Minute Trainer stuff a while back, and these quick workouts are great for days when you're short on time! Just 'cause they're short though does not make them easy!! Because you're only working out for 10 minutes, Tony (who's the same instructor from P90x) really works you hard.

Anyway, even though I've done a few of the 10 Minute Trainer workouts before, there are still some I haven't had a chance to check out yet. But last night I decided to do "10 Minute: Cardio", "10 Minute: Core Cardio", and then I also threw in at the end an ab workout from The Firm's 5 Day Abs video that I have.

For almost all of the 10 Minute Trainer workouts, they involve doing 10 different moves for 1 minute each. There may be a a couple seconds rest in between moves, but the clock doesn't start until the exercise itself starts....so the entire workout actually probably lasts closer to 11 minutes or so. Plus, they have a very quick warm-up and cool-down that you can do, but these are optional. The "Cardio" workout, which I've done before, is extremely effective for how fast it goes by. Since it usually takes a while to get a good sweat going, you might think that it's not all that difficult at first....but once you get to about the 7th or 8th minute the sweat starts pouring! And you can make it even harder if you want by wearing a belt that with a resistance band attached to it that you can hook up to a door frame. I haven't used that yet, but the workout is actually pretty effective as it is.

After I finished the "Cardio" workout, I then decided to try out "Core Cardio" for the first time. Some of these moves were similar to what was in the regular "Cardio" workout, but it was different enough to tell that the it was involving the core a bit more. Unfortunately though, I felt pretty wiped by about 1/2 way through it and quit early. I've only quit workouts before finishing a small number of times since I started P90x/ChaLean, but every now and then I just sorta shut down and can't make it through. Oh well! I guess it can happen to everyone from time to time.

Anyway, here's a breakdown of the 10 Minute Trainer "Cardio" and "Core Cardio" workouts (each move is 1 minute each):

CARDIO
2:00 - 0:00 Warm-Up (I’d recommend)

10:00 - 9:00 Combo Run

9:00 - 8:00 Warrior Lunges

8:00 - 7:00 Tires (like tire drills in football...sorta involves running with high, wide knees)

7:00 - 6:00 off The Line (like a football drill, pitter-pattering the feet...followed by some lateral side stepping)

6:00 - 5:00 Charlestown Kick

5:00 - 4:00 Circle Run

4:00 - 3:00 “The Gretch”

3:00 - 2:00 Defensive Slide (just a lateral side-stepping move like in bball drills)

2:00 - 1:00 Side Lunge - Side Kick

1:00 - 0:00 Hop Squat - Run Home

2:00 - 0:00 Cool down (I’d recommend)


CORE CARDIO - these all have weird names and are pretty hard to explain!
2:00 - 0:00 Warm-up (RECOMMENDED)

10:00 - 9:00 CRESCENT PRESS

9:00 - 8:00 OBLIQUE HOP SQUAT

8:00 - 7:00 TOWEL HOP SQUAT

7:00 - 6:00 THE BELLA TWIST

6:00 - 5:00 TWISTING SPRINTER

5:00 - 4:00 SPEED SKATER (I made it about halfway through this move before I had to bail on the rest of the workout)

4:00 - 3:00 LOADING DOCK

3:00 - 2:00 TRAVELING BODY BLOWS

2:00 - 1:00 ARC TWIST

1:00 - 0:00 REACHING SKATER

2:00 -0:00 COOL DOWN (RECOMMENDED)