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 :)

P90X Day 20: Kenpo X

(Originally posted on Jan 26, 2009)

This is an update for yesterday's workout. And guess what...I'm very nearly finished with Week 3! Just have to do the stretch vid today, and then the next seven day period is a recovery week. Sadly that doesn't mean I get to sit around and do nothing, but instead means there's no resistance training...just cardio (and I believe I have to do yoga 2x...ugh). I'm heading to NYC this weekend, so I'm not quite sure at this point what I'll do to stay on schedule while I'm there.

Anyway, Kenpo is definitely one of my favorite workouts in the program....at the very least, probably my favorite cardio workout (it's very fast-paced, and you're done before you know it...without any of the repetition you sometimes see in the other workouts). Here's a description I found for what Kenpo actually is:
"Cardiovascular Self-Defense. Kenpo karate started with native Hawaiian Ed Parker Sr., who studied under martial arts master William Chow and Lau Bon. Parker's journey exposed him to the spectrum of marital art forms that originated in China, India, and Asia, which he combined to create Kenpo, a raw street-fighting style and the first American system of martial arts. American Kenpo emphasizes the assets of gravity and economy of motion - everything is used, nothing wasted. In the end, one comes to know that the real weapon is not the fist or the foot, but the whole body. Kenpo X was designed to give P90X users a high-intensity cardiovascular workout loaded with fun, explosive combinations to improve balance, flexibility, coordination, stamina, and confidence." 

I wish I could compare it to similar kick-boxing type workouts, but I can't say I've ever actually done anything like Tae Bo :) I DID used to do taekwondo way back in the day as a kid, and that actually really has helped me execute proper form here. But it's pretty easy to pick it up.

Well, here's a breakdown of the actual workout:

ROUND 1:
1) Twist & Pivot - while in a fighter's stance (knees bent, hands up), twist and turn torso 25x...2 sets to work both sides
2) Twist & Pivot with Hook and Uppercut - Same as Twist & Pivot but adding Hooks and Uppercut punches. 2 sets to work both sides
3) Jabs - Start with right leg forward. Keep hands up and elbows down when throwing jabs. Work both sides...30 reps each
4) Jab/Cross - Jab with forward arm, then throw a cross punch with back arm. Work both sides...25 reps each
5) Jab/Cross/Hook - Jab with forward arm, then throw a cross punch with back arm, then hook with forward arm. Work both sides...25 reps each
6) Jab/Cross/Hook/Uppercut - Jab wtih forward arm, then throw a punch with back arm, then hook with forward arm, then uppercut with back arm. Work both sides...25 reps earch.

BREAK: 2 min long...comprised of running in place with high knees, jumping jacks, and plyo x jacks.

ROUND 2: 
1) Step Drag, High/Low Punch - Step forward, drag back foot, and throw high and low punch simultaneously. Work both sides...30 reps each
2) Jab/Cross Switch - Switch feet quickly back and forth in fighter's stance between throwing jab/cross combinations. 20 reps
3) Hook/Uppercut Switch - Same as Jab/Cross switch but with hooks and uppercuts. 20 reps
4) Knee Kicks - While in fighter's stance, extend your rear leg back, reach up with both hands (simulate grabbing someone's shirt collar), and then explosively bring knee up to meet your hands. Work both sides...30 reps each
5) Ball Kicks - From fighter's stance, turn hips square and lift and kick back leg forward. Work both sides...30 reps each.
6) Side Kicks - From Horse stance, drag up left heel to right arch. Lean left, then side kick right. Do 15 reps, both sides
7) Back Kicks - From fighter's stance with left foot forward, lean forward at waist, turn and look at target behind you...kick your right foot backward. 25 reps, both sides
8) Three Direction Kicks - Kick 8 times each to the front, side, and back. Work both sides.

BREAK: 2 min long...comprised of running in place with high knees, jumping jacks, and plyo x jacks.

ROUND 3:
1) Side Lunge with High Sword/Low Hammer - With hands up and feet together, lunge sideways, extending lead arm straght in high karate chop...then immediately follow it up with a low punch using same arm. 15 reps, both sides
2) Step/Drag/Claw/Low Punch - From fighter's stance, lung forward, extending lead hand with open palm and clawed fingers at eye level. Follow through with Hammer Punch, pulling clawed hand to hip. 25 reps each side.
3) High Block - From Horse Stance wtih palms up and knuckles at hips, thrust or punch arm overhead as if to ward off a downward blow. Alternate right and left arms. Each combo counts as 1 rep. Do 30 reps total
4) Inward Block - From Horse Stance with palms up and knuckles at hips, thrust arm inward across face. Alternate right and left arms. Each combo counts as 1 rep. Do 30 reps total
5) Outward Block - From Horse Stance with palms up and knuckles at hips, thrust or punch arm outward and away from body. Alternate right and left arms. Each combo counts as 1 rep. Do 30 reps total
6) Downward Block - From Horse Stance with palms up and knuckles at hips, thrust or punch arm downward and away from body. Alternate right and left arms. Each combo counts as 1 rep. Do 30 reps total
7) Star Block - From Fighter's Stance using lead arm, sequence is always block up, block in, block out, block down. Complete 16 cycles moving back and forth - 4 forward and 4 back

BREAK: 2 min long...comprised of running in place with high knees, jumping jacks, and plyo x jacks.

ROUND 4: 
1) Front Shuffle with High Block/Low Punch - Step forward and High Block simultaneously. Big hip turn and follow through with second Hammer Punch. Repeat sequence on opposite side. 25 reps each
2) Knee/Back Kick - While in Fighter's Stance, extend rear leg back reach up with both hands (simulate grabbing someone's collar), and in one motion thrust back knee forward and up while simultaneously pulling hands to hips. Then lean and pivot on lead foot, followed by Side Mule Kick. Repeat sequence on opposite side. 15 reps each 
3) Front and Back Knuckles, Ball Kick, Back Kick - From Fighter's Stance, Back Knuckle front and back, followed by Ball Kick then Back Kick. Repeat sequence on opposite side. 10 reps each
4) Hook, Uppercut, Low Side Kick - From Fighter's Stance with left foot forward, Hook left, Uppercut right, Side Kick right. Repeat sequence on opposite side. 10 reps each
5) Elbow Series - While in Horse Stance, drive elbow up, down, in and out in a cross platform (chin high). Alternate arms and do not start motion with second arm until first is completed. 30 reps
6) Vertical Punches - In Horse Stance with palms up and fists at hips, alternate chest-high vertical punches. Increase speed every 10 reps. 100+ reps

COOL DOWN



Ok, one more day left till recover week! And then...."only" 68 more days to go. Yay??

P90X-2 (Base + Back): Day 20

Again, I'm running a little behind in my blog posts as today is actually Day 22 for me and the beginning of Week 4 of P90X-2!  In any case, Day 20 was actually another new workout in the form of Base + Back (apparently Tony Horton's "wheelhouse"), which is essentially P90X-2's version of "Legs & Back" for the original P90X.  (This was Easter Sunday, and we actually had to sneak this workout in between church and an Easter brunch.  Katie may or may not have showered afterwards).  However, rather than typical resistance training for the lower body, the "Base" portion of the workout is pure plyo.

As far as enjoyment goes, I actually prefer this workout quite a bit to the original "Legs & Back", but I'm not sure as to whether the program is going to yield quite as strong of results where the legs are concerned.   Sure, it might tone the legs well, but since you're spending quite a bit of effort with dumbbell resistance training on the upper body I suspect that the lower body may end up underdeveloped in comparison.

That said, Insanity is almost a pure plyo program from start to finish, and it got my legs last Fall about as strong as they've ever been (even more so than P90X).  So I'll reserve judgment for the time being!

Overview

• Length (55 min)
• Structure
• 2 rounds of 10 exercises each.  The exercises alternate between plyo leg moves and pullups.  As I'm not the biggest fan of pullup, it wasn't too exciting to me that this workout calls for 10 sets of pullups, and some of them are pretty crazy.
• Notable Moves
• V-Pullups
• These are hard!  VERY VERY hard!  By the time these actually showed up in the workout, I was already kinda toast.  Basically you start from the bottom of a normal pullup position.  Then, pull up, bringing your chin or chest up towards one of your hands, and then back down.  Repeat on the other side to complete your "V" shape.  WOW!  Definitely my new pullup nemesis.
• Wide Leg Close Grip Chin Ups
• These aren't particularly crazy, but they present a problem for me.  You're basically supposed to do a pullup, but with your core taut and legs extended wide below you like an "X" (this is supposed to help keep you from "kipping," or cheating/kicking your way through your pullups).  The problem is that my pullup bar isn't really that far off the floor, and so my feet actually touch the ground when I try to extend my legs.  Haven't figured out a good way to modify this yet.
• Plyo Lunge Press
• Basically, these are jumping lunges, but you do an explosive shoulder press with dumbbells mid-jump every time.  The added weight alone is enough to make these brutal, but having to concentrate on pressing them while jumping is tricky!

Summary

This is the last of the new standard Phase 2 workouts.  I received 2 bonus workouts as well in the P90X2 package I bought, and I plan to swap those in for some of the Phase 2 stuff in the weeks ahead, but I've essentially seen what this second portion of the program has to offer.  Fortunately, I still like it!  A lot!  

That said, I've seen some reviews recently about P90X2 that levy some criticisms against it that are worth noting. 

1. P90X-2 is dangerous.  Rather than sticking to tried and true exercises like pullups, pushups, dumbbell curls, etc. (like P90X did), the new program favors often tricky balance moves that keep you from targeting specific muscles as effectively as well as potentially cause you to hurt yourself.  
• Well, the issue about not targeting specific muscles as effectively as P90X, may be valid, but it's worth noting that P90X-2 is deliberately different with a focus on functional, athletic performance rather than simply looking good.  I think it will still easily deliver on the latter, but that's not where its focus is.  Also, as for the danger aspects, I think there's truth to that. But's that's part of the reason the program comes equipped with a fit test and why the first Phase is almost entirely centered around core work.  If you don't know how to, or can't, engage your core when doing these moves, you're going to go flying off a stability ball, etc., and smash your face or worse!  So, just be smart and modify as necessary.  As Tony would say, "It's about getting results, it's not about getting hurt!"
2. P90X-2 is nothing but a cheap Beachbody cash-in due to the many pieces of extra equipment you need compared to P90X, which required little more than a pullup bar and a few dumbbells.
• I can see why some folks might argue this, and I grant that this program gets decently expensive once you collect all the necessary equipment (e.g. medicine balls, stability ball, foam roller).  But, there's no requirement that you have to buy these things through Beachbody...or at all for that matter since you can always modify.  THAT SAID, I 100% can attest to the effectiveness that some of the newly introduced equipment brings to the table.  It's a different way of working out than P90X, and I think that's fine. In fact, I applaud Tony for actively seeking out new ways to engage our fitness needs.

Anyway, again, I wholly approve of the program so far.  Always have been a fan of Tony (although he is a huge dork), and P90X-2 is already starting to yield some decent aesthetic results.  Not bad for a program that has been way easier on my body (in terms of joints, etc.) than any other other at-home fitness regime I've done.