ChaLean Extreme

Tajuknya mmg ada perkataan extreme..
So, boleh agak la kan..
Level of difficulty tu cam mana..

Aku dah tengok ChaLean ni..
Sebenarnya.. STEP takde laa susah mana..
Tak banyak lompat2 pun..
Tidak cam turbofire.. P90X dan insanity..

Tapi.. DUMBBELL ITU WAJIB!!

 

Banyak komen yang aku baca kat Internet..
Katanya ChaLean ni hampir menyamai P90X..
Cumanya kurang dari segi masa..
ChaLean ni paling lama pun 45 minit..
Banyaknya dalam lingkungan 30-35 minit..
Yang belas2 minit pun ada..

Ada 3 fasa dalam ChaLean ni..
Setiap satu fasa.. ambik masa 30 hari..

1- BURN PHASE

In this month Chalene is focused on making your body stronger in order to achieve the lean results that are announced. 3 days a week you do strength training with heavy weights, 2 days are focused on cardio, one with abs and one with stretch. Cardio videos, they are intervals which tend to burn lots of calories and they are not easy. The strength workouts are ok, not difficult. Videos are about 45 min aprox. abs and stretch are about 20 min

2- PUSH PHASE

In this month Chalene focuses on heavy, really heavy weights. As in the previous month, 3 days are strength, 2 days are cardio. The cardios are the same as the last month, the strength changes its repetitions from 12 to 8 and they include an "extreme" section with 3 more reps. You have to really use heavy weights in this month, like 15 pounds or more. Strength dvds are about 35 min

3- LEAN PHASE

In this phase Chalene combines strong movements with weights on the arms with legs. As in the previous months 3 days are strength and 2 days are cardio. The cardio videos are also intervals but they are tougher than in the previous month. In the strength you're now carrying heavy weights with 12 reps and the "extreme" 3 extra reps. Strenght videos are 40 min
 

Seminggu.. ada 2 hari rehat..
Pastu selang2 antara fasa2 tu dengan workout lain..

Workout lain tu antara cardio & abs routine..

Cth..

 

 

Lebih kurang ringkasan ChaLean

1- Cardio and Strength Training

2- Shorter workout banding dengan P90X

3- Tiada PULL UPS

4- Tons of compound moves to really get you HR up, built muscle and burn fat

5- Jadual disertakan bersama dengan performance sheet

 

Selain dari dumb bell ada satu benda lagi..
Resistance band.. yg cam tali skipping tapi leh meregang...
Kalau sapa yang nak beli tali ni..
Kat kedai fitness ada jual..
Kat Aeon ke.. Jusco ke.. mesti ada..

Ikutkan dalam ni..
Chalene pakai beberapa jenis dumb bell..
So, ikut masing2 la..
Kalau rasa tak boleh gi..
Guna laa berat yang rasa mampu..

 

Dahsyat wei resultnya..
Tapi tu ler..
Aku ni..

ADA JALAN TAPI TAKDE KEMAHUAN..

-peace-

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