So, I did the first workout (Burn Circuit 1) in the ChaLean Extreme program this morning. Some of it was tough and some not so much. Here are the exercises I did with the dumbbell weight, number of reps and comments:
1. Sumo Squat w/Hip Lift - 15 lbs, 8 reps - much too heavy. Chalene says if you can't do a minimum of 10 reps, go lighter.
2. Lunge w/Posterior Fly - 5 lbs, 12 reps - did 12 reps per side and found that 5 lbs was too light on the right but was fine on the left.
3. Push-Up w/Leg Lift - 6 reps on knees, no leg lift. I can barely put any weight on my knees as it is so the leg lift was definitely out of the question. However, I have to do the pushups on my knees until I can build up some arm strength to do them the proper way. Up to ChaLean, I've just been doing wall push-ups.
4. Dead Lift w/Posterior Fly - 5 lbs, 12 reps - I chose 5 lbs because of the posterior flyes but I'm going to try 8s next time.
5. Lunge w/Core Rotation - 15 lbs, 12 reps - This one felt too heavy. I'll try 10s next time.
6. Bench Press & Lower Leg Lift - 10 lbs, 12 reps - I didn't do the lower leg lift because I do the bench press on my bench and I'm always afraid I'm going to fall off unless I keep one foot on the floor and the other on the bench.
7. Squat w/Side Bend - 15 lbs, 11 reps - I found the 15s too heavy for this one as well; I'll try 10s next time.
8. Forward-Lean Lunge w/Double Arm Posterior Fly - 5 lbs, 12 reps - I'll try 8s next time.
9. Chest Fly w/Hip Lift - 8 lbs, 12 reps - As with #6, I didn't do the hip lift thing.
Workout Time - 45 minutes
Calories Burned - 209
Tomorrow's supposed to be a rest day but I may do some light cardio if I get up early enough.
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