Chalean Extreme/TurboFire Hybrid-Day 22 Burn Circuit #1 (The Final Time)

Chalean Extreme/TurboFire Hybrid-Day 22 Burn Circuit #1 (The Final Time)

May 1, 2012

This is our final week of the Burn Circuits and today we have Burn Circuit 1! This is my favorite Circuit so I am sad this is the last time I will have it but excited to be moving on to the next phase of of our Chalean Extreme TurboFire Hybrid. Today John and I rocked Burn Circuit 1 and if you follow along in the charts below you will see how John and I both progressed in our weights as we went through all 4 weeks of the Burn Phase.

For me you will see on the Sumo Squat w/ Hip Lift I started at 10lbs and progressed to 12.5 on week 2 if we were doing this circuit again I’d up my weight to 15lbs next week. On the Lunge w/ Posterior Fly I started at 5lbs week 1 and 2 and moved up to 7.5 for week 3 and 4 which is a good weight for me on this exercise. I am progressing on the Push Up Leg Lifts, I have gotten about 10 push ups every time and my form is improving a little more with each week. On the Deadlift w/ Posterior Fly I used 5lbs each week but think I could up it to 7.5lbs if we did the circuit again. On the Lunge with Core Rotation I started at 12.5lbs week one and by week 2 have upped it to 15lbs. The Bench Press w/ Leg Lower I started with 7.5lbs and upped it to 10lbs on week 2 but should up my weight even more to 15lbs at least, I started a little hesitant with pushing the weight over my face but am gaining confidence over time. On the Squat w/ Side Bend I used 10lbs for week 1 and 2 and used 12.5 these last 2 weeks. On the Forward Lean Lunge w/ DBL Arm Posterior Fly I used 5lbs until this week when I just upped my weight to 7.5.  On the Chest Fly w/ Hip Lift I used 10lbs but should up my weight as I become more confident in this exercise to at least 12.5 if not 15lbs.

For John you can see his weights fluctuated up and down on the exercises. On the Sumo Squat w/ Hip Lift he started at 30lbs and progressed to 35lbs on week 3. On the Lunge w/ Posterior Fly he started at 10lbs and by week 3 progressed to 15lbs. On the Pushups he has always been able to do the full set of 12 but decided to do more, on week 3 he did 14, and week 4 he completed 18.  On the Deadlift w/ Posterior Fly he used 15lbs but by week 2 had to drop his weights down to 10lbs. On the Lunge with Core Rotation he started at 40lbs the first time but lowered it to 35lbs on week 2 and maintained that weight all the way through.  The Bench Press w/ Leg Lower he started with 70lbs, on week 2 and 3 he used 80lbs but dropped down to 75lbs on week 4. On the Squat w/ Side Bend he fluctuated from 45lbs, up to 50lbs week 2, down to 45lbs week 3 and down to 40lbs on week 4. On the Forward Lean Lunge w/ DBL Arm Posterior Fly he used 15lbs on week 1 but then moved down to 10lbs the remaining 3 weeks. Finally on the Chest Fly w/ Hip Lift he used 35lbs for the first 2 weeks and then upped his weight to 40lbs week 3 and 4.

So there you have it guys that is Burn Circuit 1 for the Final Time! Check out the charts below for the detailed breakdown of what weights we used for each week and watch the video to see us attack Burn Circuit 1 for the final time! Email us at info@gf2revolution.com for questions and leave comments letting us know what you think. Like our Facebook Page and Subscribe to our YouTube Videos so you can follow our Journey. Check back tomorrow for Burn It Off and Abs that should be a fun workout! Don’t Miss It!

Burn Circuit #1 List of Exercises

Coach Debbie’s Weights Each Week

Week #1

Week #2

Week #3

Week #4

Sumo Squat w/ Hip Lift

10

12.5

12.5

12.5 +

Lunge w/ Posterior Fly

5

5

7.5

7.5

Push Up Leg Lift

8 push

10 push

10 push

10 push

Dead Lift w/ Posterior Fly

5

5

5

5 +

Lunge w/ Core Rotation

12.5

15

15

15

Bench Press w/ Leg Lower

7.5

10

10

10 +

Squat w/ Side Bend

10

10

12.5

12.5

Forward Lean Lunge w/ DBL Arm Posterior Fly

5

5

5

7.5

Chest Fly W/ Hip Lift

10

10

10

10

 

Burn Circuit #1 List of Exercises

Coach John’s Weights Each Week

Week #1

Week #2

Week #3

Week #4

Sumo Squat w/ Hip Lift

30

30

35

35

Lunge w/ Posterior Fly

10

10

15

15

Push Up Leg Lift

12

12

14

18

Dead Lift w/ Posterior Fly

15

15

10

10

Lunge w/ Core Rotation

40

35

35

35

Bench Press w/ Leg Lower

70

80

80

75

Squat w/ Side Bend

45

50

45

40

Forward Lean Lunge w/ DBL Arm Posterior Fly

15

10

10

10

Chest Fly W/ Hip Lift

35

35

40

40