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.

P90X Day 19: Legs & Back

(Originally posted Jan 25, 2009)

Ugh... Legs & Back day again. This has been a rather tiring past few days in general, so I was definitely not up for this. I did a church internship program in Memphis right after I graduated UVa a few years back, and we had sorta a little reunion this weekend....so it was a bit difficult to get my workouts in while making sure I had time to do all the hanging out that I wanted to :) But I somehow managed to make it through!

The "Back" portion of this workout is comprised pretty much of different pullup variations...and I have to say I am definitely improving in this area! Despite the fact that I absolutely ABHOR pull-ups :) The "Leg" portion on the other hand is made up mostly of different types of squats and lunges. I hate getting jelly legs more than anything, but today wasn't too bad. I don't know if that's a sign of improvement or rather an indicator that I was dogging it!

So, today's routine goes a little something like this (non-pullup exercises are done as sets of 30 reps; pull-ups on the other hand are done to failure):

ROUND 1: Balance Lunges; Calf-Raise Squats; Reverse Grip Chin-ups

ROUND 2: Super Skater (these are hard! basically one-legged squats, and your non-working leg doesn't touch the ground); Wall Squats (also killer...back up against the wall with your legs bent 90 degrees for 2 minutes); Wide Front Pull-ups

ROUND 3: Step Back Lunges; Side Lunges; Closed Grip Overhand Pull-ups

ROUND 4: Single Leg Wall Squats (I HATE these...it's only for 1 minute, but they are hard! today was actually the first time that I pretty much made it through without bailing early); Deadlift Squat (similar to Super Skaters...variation on single-leg squat); Switch Grip pull-ups (alternating every two reps between chinups and close-grip pullups)

ROUND 5: Ballistic Stretch; 3-way Lunge with Kicking; Sneaky lunges (all done on your toes...hard!)

ROUND 6: Reverse Grip Chin-ups; Chair Salutations (basically crouch as though you're seated on an imaginary chair and hold it for 1 min or so); Toe-roll Iso Lunges

ROUND 7: Wide Front Pull-ups (these again!??); Groucho Walk (basically consists of a wide, low-stance walking move); Calf Raises

ROUND 8: Closed Grip Overhand Pull-Ups; 80/20 Cyber-Speed Squat (quick squat move that requires you to get airborne! sort of a plyo move); Switch Grip Pull-ups



Well, tomorrow is Kenpo X! It's tough and definitely makes me sweat, but it's also one of the most fun routines in the program. Till then :)

-RB