11-19-09, 12:13 PM | |
VF Supporter
Join Date: Nov 2001
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Hi Leslie.
I highly recommend doing each phase for at least 2-3 weeks before doing the abbreviated rotation. It's especially important for the Lean phase, because it is so core intensive. For my first CLX rotation, I did 3 weeks for the Burn and Push phase. After each phase, I did an active recovery week focusing on synergistic workouts like kettlebell training. This helped me prepare for the core intensive Lean phase. I do use my kettlebells when I can and you can do the same. Also, depending on my energy level, I would add on either a short kettlebell workout or tabatas using kettlebells after my CLX workouts. The strength workouts are short enough that depending on your fitness level, it is doable to add on. I really do love this series. It's pretty near perfect for me.
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Laughter is the best medicine. Have you had your daily dose? Walking is Nature's Prozac! Don't let anyone judge you! It's your workout. Sylwia Don't Compare Yourself to somebody else. BE YOUR BEST! Chalene Johnson A Spark of Hope In memory of: Michael Sparkman October 11th, 2001-October 21st, 2008 Hope Fimiani August 26th, 2006-October 13th, 2008 |
11-19-09, 05:18 PM | |
VF Supporter
Join Date: Nov 2001
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Leslie,
I revised both the regular CLX rotation and the maintenance rotation. Even though the workouts are great, I don't think they gave much thought to the rotations. Here is my revised CLX rotation: My revised CLX rotation Burn Phase: Burn 1-Chest, shoulders, legs Burn 2-Biceps, triceps, back, legs Burn 3-Shoulders, legs Day 1 - Burn 3 Day 2 - Rest Day 3 - Burn 2 Day 4 - Burn Intervals + Ab Burner Disc 6 Day 5 - Burn 1 Day 6 - Burn it Off + Recharge Disc 5 Push Phase: Push-3-Back, chest, legs Push 2-Shoulders, legs Push 1-Biceps, Triceps, legs Day 1 - Push 3 Day 2 - Rest Day 3 - Push 2 Day 4 - Burn Intervals + Ab Burner Disc 6 Day 5 - Push 1 Day 6 - Burn it Off + Recharge Disc 5 Lean Phase: Lean 3-Chest, Shoulders & minimal Legs Lean 1-Arms, Legs Lean 2-Back, Iso Shoulders, Legs Day 1 - Lean 3 Day 2 - Rest Day 3 - Lean 1 Day 4 - Burn Intervals + Ab Burner Disc 6 Day 5 - Lean 2 Day 6 - Burn it Off + Recharge Disc 5 Here is my revised CLX maintenance phase: I just took some time to look over Chalene's maintenance phase as written. I found it very lopsided as is. I then spent more time and created a "balanced" maintenance phase. This is what I came up with: Week 1: Lean 3-Chest, Shoulders & minimal Legs Burn 2-Arms, Back, Legs Push 2-Shoulders & minimal Legs Week 2: Burn 1-Chest, Iso Shoulders, Legs Push 1-Arms, Legs Lean 2-Back, Iso Shoulders, Legs Week 3: Push 3-Back, Chest, Legs Lean 1-Arms, Legs Burn 3-Shoulders, Legs Both week 1 & week 2 have shoulders being worked twice. Week two is the only week that has isolated shoulder work done twice. But, it still kind of balances itself out, because Burn 1 has more posterior delt work than Lean 2. Unfortunately, it has to be this way if you want to do all the workouts in the maintenance phase. This is how Chalene's schedule looks like: Week 1: Burn 1-Chest, Iso Shoulders, Legs Push 2-Shoulders, & minimal Legs Lean 1-Arms, Legs *Shoulders are worked twice *No back work Week 2: Burn 2-Arms, Back, Legs Push 3-Back, Chest, Legs Lean 3-Chest, & minimal Legs *Back and chest are worked twice Week 3: Burn 3-Shoulders, Legs Push 1-Arms, Legs Lean 2-Back, Iso Shoulders, Legs *no chest work *shoulders are worked twice Week 4: Burn 1-Chest, Iso Shoulders, Legs Push 1-Arms, Legs Lean 3-Chest & minimal Legs *no back work *Chest is work twice I think you already have my abbreviated rotation.
__________________
Laughter is the best medicine. Have you had your daily dose? Walking is Nature's Prozac! Don't let anyone judge you! It's your workout. Sylwia Don't Compare Yourself to somebody else. BE YOUR BEST! Chalene Johnson A Spark of Hope In memory of: Michael Sparkman October 11th, 2001-October 21st, 2008 Hope Fimiani August 26th, 2006-October 13th, 2008 |
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