Chalean Extreme/TurboFire Hybrid-Day 27 Burn Circuit #3 (Final Time)

Chalean Extreme/TurboFire Hybrid-Day 27 Burn Circuit #3 (Final Time)

May 6, 2012

Today is Day 27 of our Chalean Extreme TurboFire Hybrid and we have Burn Circuit #3 for the final time! What does that mean you may ask? Well it means we will be moving into Phase 2 of Chalean Extreme the PUSH Phase after tomorrows Stretch 40 Routine. It also means you get a complete run down of what weights were used for all 4 weeks of our Burn Circuit #3 routines, so check that out in the charts below and as always watch us in action in our Video, leaving comments and thoughts about what you are seeing!

So over the last 4 weeks my confidence has grown immensely in my ability to incorporate strength training into my workout routine, however today’s Circuit is probably my least favorite of the Burn Circuits as it is ALL SHOULDERS!!! This is a weakness for me so it’s a good thing we focused on it but it was tough. I maintained my 7.5lb weight for all 4 weeks of the Sumo Squat with Overhead Press, and the Squat with Double Overhead Press. I also maintained my 5lb weights all the way through my Lunge w/ Lateral Raise. As for the other exercises, I started with 10lbs for the Lunge w/ Calf Raise and by this last week I upped my weight to 12.5, I also upped my wight from 5lbs to 7.5lbs this last week on the Squat with Lateral Raise.  On the Lunge w/ Frontal Press I started with 7.5lbs for weeks 1 and 2 and upped my wight to 10lbs for weeks 3 and 4. On the Squats with Calf Raise I moved from 12.5lbs in weeks 1 and 2 to 15lbs week 3 and 4. On the Sumo Squat with Delt Raise I used 5lbs for weeks 1 and 2 and upped it to 7.5lbs for weeks 3 and 4. Finally on the Sumo Squat w/ Calf Raise I went from 10lbs in weeks 1 and 2 to 12.5lbs in the last 2 weeks. Major Improvements overall!

As for John he maintained his weights consistently throughout; he kept 25lbs for the Sumo Squat w/ Overhead Press and the Squat w/ Double Overhead Press, he also maintained 15lbs for the Squat w/Lateral Raise and Sumo Squat w/ Delt Raise. He made minor adjustment on the other exercises. He overestimated a few of his weights on week 1 and progressed on others to increase weight overtime. So check out the exact numbers below and don’t forget to subscribe to our YOUTUBE. Have questions email us at info@gf2revolution.com.

 

Burn Circuit #3 List of Exercises

Coach Debbie’s Weights Each Week

Week #1

Week #1

Week #1

Week #1

Sumo Squat w/ Overhead Press 7.5

7.5

7.5

7.5

Lunge w/ Calf Raise 10

10

10

12.5

Squat w/ Lateral Raise 5

5

5

7.5

Lunge w/ Frontal Press 7.5

7.5

10

10

Squat w/ Calf Raise 12.5

12.5

15

15

Sumo Squat w/ Delt Raises 5

5

7.5

7.5

Squat w/ Double Overhead Press 7.5

7.5

7.5

7.5

Lunge w/ Lateral Raise 5

5

5

5

Sumo Squat W/ Calf Raise 10

10

12.5

12.5

Burn Circuit #3 List of Exercises

Coach John’s Weights Each Week

Week #1

Week #1

Week #1

Week #1

Sumo Squat w/ Overhead Press 25

25

25

25

Lunge w/ Calf Raise 40

35

35

35

Squat w/ Lateral Raise 15

15

15

15

Lunge w/ Frontal Press 25

25

25

30

Squat w/ Calf Raise 40

45

50

50+

Sumo Squat w/ Delt Raises 15

15

15

15

Squat w/ Double Overhead Press 25

25

25

25

Lunge w/ Lateral Raise 15

15

10

10

Sumo Squat W/ Calf Raise 50

50

50

45+