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3-DAY REFRESH: GET YOUR BODY BACK ON THE FAST TRACK TO WEIGHT LOSS AND HEALTHY EATING HABITS

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Turbo Jam/Chalean Extreme Hybrid
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I'd like to start a TJ/CEX hybrid program for weight loss but am not sure what the schedule should be like. Has anyone done a hybrid or have a calendar/schedule for it? Or if you have any suggestions or advice please share. Also if you've done this, did you have success? Thanks so much!
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RE: Turbo Jam/Chalean Extreme Hybrid
1/11/11 5:11 PM as a reply to donielle75.
Hi donielle- you can use the CE rotation as a template and plug in the TJ workouts of your choice (sub in for abs, cardio, resistance). It depends on goals, too and other factors (duration of time per day, how long of a rotation, what workouts you would like to focus on). What TJ workouts do you have, and what are you thinking about focusing on for this rotation? You can easily create one, just post here what you are thinking of doing, and I can help you figure it out.


Here's an example for the Burn phase (can vary the options each week for the TJ workouts or stick w/ the same for the phase):


Burn Phase - (first 30 days)
Burn Circuit 1-sub in TJ Total Sculpt, 3T or Lower Body Jam
Rest day
Burn Circuit 2
Burn Intervals & Ab Burner- sub in Ab Jam
Burn Circuit 3
Burn It off & Recharge- sub in TJ Cardio, no Recharge
Rest day- move Recharge here
Burn It off & Recharge(Day 29)
Track Results (Day 30)
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RE: Turbo Jam/Chalean Extreme Hybrid
1/12/11 6:22 AM as a reply to donielle75.
Hi and thanks. I havethe original TJ package and CE package ( I don't have the supplemental workouts). My primary goal is to lose some weight, secondary would be to tone up. My understanding is cardio and strength training are needed for weight loss, but to me the CE program doesn't seem to have a lot of cardio. Time I was, I'd like to try to keep to around an hour a day. I was thinking 90 days for the first rotation/hybrid. I would love to hear your suggestions. thanks!
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RE: Turbo Jam/Chalean Extreme Hybrid
1/12/11 7:02 AM as a reply to donielle75.
Hi Donielle -
I'm trying to do the same thing. I have both the basic Turbo Jam and Chalean Extreme. I've already done a full 90 days with CE. I want to do CE again but incorporate the TJ into the 90 day workout. I think you need to do at least 3 days of Cardio with the TJ and do 2 days of weight lifting. I'm going to try and come up with a workout and I'll let you know if I figure it out.
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RE: Turbo Jam/Chalean Extreme Hybrid
1/12/11 7:07 AM as a reply to 001KarenZaphyr.
that would be great, thanks!! How were your results with your round of CE?
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RE: Turbo Jam/Chalean Extreme Hybrid
1/12/11 10:33 AM as a reply to donielle75.
I lost 17 inches overall. I just didn't lose as much weight as I wanted too. I know that's where the cardio comes in. I love Chaleans workouts! Did you do a round of CE?
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RE: Turbo Jam/Chalean Extreme Hybrid
1/12/11 11:56 AM as a reply to 001KarenZaphyr.
17 inches is a lot! I have CE but I haven't done a rotation. I have done the Burn workouts and liked them. I can't decide whether to do a round of TJ then a round of CE or vice versa or do a hybrid? Thoughts?
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RE: Turbo Jam/Chalean Extreme Hybrid
1/12/11 5:24 PM as a reply to donielle75.
Hi donielle- I think you should complete a CE rotation before trying a hybrid rotation of TJ & CE, it really is a solid program, on its own. I think you would make great progress just following the CE rotation & nutrition guidelines. But if you're set on it, one way to add in some of the TJ cardios (20 min, Cardio Party) per week would be to use them on one of the rest days (would make it a 6-day-a-week rotation vs. 5) or you could add a TJ cardio after one of the resistance circuits (20 min. would work well) that would make your total exercise time about an hour or so. Personally, I think a TJ rotation with just the basic set is limiting, not to much to work with over time (but a good program for some needing something lighter, with less variety), so CE is definitely more challenging & varied to help you reach your goals.
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RE: Turbo Jam/Chalean Extreme Hybrid
1/12/11 5:35 PM as a reply to 001KarenZaphyr.
happytobefit:
I lost 17 inches overall. I just didn't lose as much weight as I wanted too. I know that's where the cardio comes in. I love Chaleans workouts! Did you do a round of CE?


Congrats on your progress, 17 inches is a lot to lose! Did you follow the nutrition guidelines? If you weren't monitoring your caloric intake and incorporating healthier foods & appropriate portion sizes then that may have been one of the reasons that weight loss was not much. Some people can get by without making many changes to their diet for progress, but for many, the exercise regimen & diet go hand in hand for progress. How much was your total weight loss? Did you also measure body fat percentage? That is an even better gauge of progress, coupled w/ the inches measurement because it reveals a change in body composition (lean to fat mass ratio). Some people may lose much weight, but may have lost lean/muscle mass (and water), not so much fat mass. You can burn the same or more calories from a resistance workout as a cardio workout, so it's not true that cardio workouts alone burn more calories. It depends on the workout, duration of time & level of intensity (also fitness level of person & weight), there's many factors involved in burning calories. But sometimes it does come down to caloric intake, if one consumes less calories (even without exercise), most likely he/she will lose weight (people with hormone and/or metabolic issues may not, but speaking about so called normal functioning people).
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RE: Turbo Jam/Chalean Extreme Hybrid
1/12/11 7:18 PM as a reply to cardiomama.
I did the Chalean Extreme and lost 10 lbs. and 7% BF. I did 1500 calories a day and kept a food diary and followed it. I have about 20 more lbs. I would like to lose. I know everything feels much better and look much better. A lot of people say not to follow the scale just how you feel. I've been doing Turbo Jam but really miss the weightlifting after not doing it for a little while. I was trying to utilize what I already have at home.
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RE: Turbo Jam/Chalean Extreme Hybrid
1/14/11 9:42 AM as a reply to 001KarenZaphyr.
happytobefit:
I did the Chalean Extreme and lost 10 lbs. and 7% BF. I did 1500 calories a day and kept a food diary and followed it. I have about 20 more lbs. I would like to lose. I know everything feels much better and look much better. A lot of people say not to follow the scale just how you feel. I've been doing Turbo Jam but really miss the weightlifting after not doing it for a little while. I was trying to utilize what I already have at home.



I think that your progress from one round of CE is fantastic, your losses were excellent (healthy) and you feel better (functioning in daily life and performance in the workouts). 10 lbs. in 3 months is a safe & normal rate to lose, when some people lose too much, then they often times do not keep it off longterm or they may have had much more to lose than you did (50+ lbs to lose). Scale weight is a measurement to use for progress but alone it does not mean much, but coupled with the other measurements, it does provide a more objective view of where you are at. In my previous post, I was not implying that working on a primarily TJ rotation had no value. If that motivates to you to continue be consistent with exercise, then it's a good thing to keep doing. The issue is that with the lower intensity/less demands on the body, it won't be challenging to you for very long (since your CE graduate with an improved fitness base) but this could be useful for you. If you want to lose weight, you could consume less calorically on the days that you work on TJ, so you could shoot for 1200-1400 on some of the TJ days (lesser intensive TJs & shorter duration of time, eat the lesser caloric amount=1200). You don't have to eat 1200 on each day, you could cycle it, 1200 on some, 1300-1500 on others, and just keep track of those days to see what is working for you.

What are the TJ workouts that you have (just cardio, or resistance, too)? How many days per week are you exercising (5 or 6)? How long of a rotation were you wanting to work on (1 month, 2 months, 3?)? Have you worked on the CE Lean for Life rotation? That might be one to consider doing, you could do the CE workouts for resistance, and sub in TJ cardio for the CE cardio, and could also add a short cardio workout to some of the resistance days (to give you a longer duration of time to exercise). But you can work on your own Lean for Life rotation (undulating rotation in the weeks, so the rep ranges for the resistance workouts vary for each day, one day is Burn/10-12 reps, next Push/6-8 reps, then Lean 10-12 but you could focus on the higher end 12+ ), if you want to mix in the TJ resistance w/ CE, plus your TJ cardio. There's a lot of options to do (with your two programs CE & TJ), you just have to think about what exactly you want to focus on, and how much time you have to commit to it.
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RE: Turbo Jam/Chalean Extreme Hybrid
1/20/11 6:17 AM as a reply to cardiomama.
Hi! I'm trying to come up with a program utilizing both programs. I would like to work on a 6 day cycle with 1 rest day. I'm going to use the Lean for Life from CE but on one of the rest days do a cardio and maybe on the day burn off and recharge do a cardio. I just have the basic turbo jam. Yesterday I did the Burn Circuit 1 with 20 min. TJ. I would like to keep the workouts to an hour. Turbo Fire is definitely the one I want to purchase next, but in the meantime I'm trying to come up with a 30 day program that will work. Any suggestions would be greatly appreciated. Is it 3 days of CE and 3 of TJ or what would be the best way to do it?

Donielle what did you decide to do? I hope your doing the CE all the way through because you'll definitely have results. Hope everything is going OK!
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RE: Turbo Jam/Chalean Extreme Hybrid
1/20/11 6:23 AM as a reply to 001KarenZaphyr.
I'm kind of winging it right now as far as how to combine the two. I am thinking on my Burn circuit days I will do the 20 min TJ afterwards. I want to have at least one rest day so I will keep one day as an off day and probably do cardio party on the other scheduled rest day. I too might do a TJ workout in place of Burn & Recharge b/c if I remember correctly, that one was really boring to me.

Last night I did Burn 2 followed by the Learn & Burn and 20 min workout. I watched the cardio party dvd and it looks funny and doable so I'm going to try that I think on Sat in place of Burn & Recharge.

Let me know what you come up with! I too only have the basic TJ.
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RE: Turbo Jam/Chalean Extreme Hybrid
1/20/11 5:56 PM as a reply to 001KarenZaphyr.
happytobefit:
Hi! I'm trying to come up with a program utilizing both programs. I would like to work on a 6 day cycle with 1 rest day. I'm going to use the Lean for Life from CE but on one of the rest days do a cardio and maybe on the day burn off and recharge do a cardio. I just have the basic turbo jam. Yesterday I did the Burn Circuit 1 with 20 min. TJ. I would like to keep the workouts to an hour. Turbo Fire is definitely the one I want to purchase next, but in the meantime I'm trying to come up with a 30 day program that will work. Any suggestions would be greatly appreciated. Is it 3 days of CE and 3 of TJ or what would be the best way to do it?


I have two ideas for rotations that mix in CE & TJ, let me know what you think.


This rotation can be done for 4-6 weeks, it alternates the TJ & CE resistance (alternates one week TJ sculpt twice a week/1 CE, the next week 2 CE resistance & 1 TJ sculpt). The abs routines are coupled w/ the resistance workouts. Make the resistance workouts a priority (don’t miss them), if you have to miss a workout, have it be a cardio workout. Feel free to mix up the cardio workouts, if some motivate you more than others (rotation not set in stone), or even have one less cardio day (if a 5-day-a-week rotation works better for you on some weeks). The rest day can be moved elsewhere in the week, also, does not have to just be on Sunday.

Weeks 1, 3 (and 5)
M: TJ Turbo Sculpt (total body focus) + Ab jam (1 section or both upper & floor sections)
T: TJ Cardio (40-60 min.: ex. Kick, Punch & Jam or Cardio Party or 20 min. workout done 2x's)
W: CE Lean 1 (biceps, triceps, lower body focus) + CE Ab Burner or Extreme Abs
Th: TJ cardio of your choice or CE cardio or other cardio (machines, outside)-30-60 min.
F: Turbo Sculpt (total body focus) + CE Ab Burner or Extreme Abs
Sa: cardio of choice (short duration of time, 20-30 min.) + Recharge
Su: rest day

Weeks 2, 4 (and 6)

M: CE Lean 2 (shoulders, back, lower body focus) + CE Ab Burner or Extreme Abs
T: TJ cardio of your choice or CE cardio or other cardio (machines, outside)-30-60 min.
W: TJ Turbo Sculpt (total body focus) + Ab Jam or CE Ab Burner or Extreme Abs
Th: cardio of choice (short duration of time, 20-30 min.) + Recharge
F: CE Push 3 (chest, back, lower body focus) + Ab Jam
Sa: TJ Cardio (40-50 min.: ex. Kick, Punch & Jam or Cardio Party)
Su: rest day


This rotation is for 4 weeks, and is similar to Lean for Life the undulating periodization(different rep ranges for resistance in the 3 days of resistance workouts in 1 week), but I’ll include the TJ Sculpt w/ it (high rep, low weight workout) for variety. There are short cardio workouts added to the CE resistance days to give you your cardio fix & increase the duration of time for your workout. Less ab workouts in this rotation. For both rotations, I chose the different workouts (of Push & Lean phases, they’re more challenging than Burn workouts, but if you prefer the Burn workouts, we can place them into the rotations) to focus on the major muscle groups in balance. The CE & TJ resistance are somewhat shoulder focused, so it’s good to have the other CE workouts that incorporate the other muscle groups (back, chest, bis, tris).

Weeks 1-4

M: CE Lean 3/10-12 reps (shoulders, chest, core & lower body focus) + TJ 20 min workout or half of Cardio Party or other TJ workout
T: TJ cardio of your choice or CE cardio or other cardio (machines, outside)-30-60 min.
W: Total Sculpt/ 12+ reps (total body focus) + CE Ab Burner or Extreme Abs
Th: TJ Cardio (40-50 min.: ex. Kick, Punch & Jam or Cardio Party)
F: CE Push 1/6-8 reps (biceps, triceps & lower body focus) + TJ 20 min workout or half of Cardio Party or other TJ workout
Sa: Recharge + Ab Jam or CE Ab Burner or Extreme Abs
Su: rest day
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RE: Turbo Jam/Chalean Extreme Hybrid
1/22/11 7:01 AM as a reply to cardiomama.
Thank you for the information. I'm going to hold on to it. I have decided after doing 6 days straight of the workout that I need the 2 rest days. Chalean Johnson has it in all the phases of her program. I'm going to take a rest day tomorrow and hopefully start the Hybrid on Mon. with Tues. and Sun. as rest days. You have definitely been helpful and I'll take all the infor. under consideration.

Thank you so much for your time! I'm going to try and use the Lean for Life Phase and do TJ with it. A lot of the ideas you gave me I can use.
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RE: Turbo Jam/Chalean Extreme Hybrid
1/22/11 1:35 PM as a reply to 001KarenZaphyr.
You're very welcome, definitely listen to your body and follow a rotation that best supports your goals but is doable to you. And you can take out one of the cardio or resistance days to make a 5-day-a-week rotation (or even 4 day), too, you don't have to follow as is (if it does not work for you). Best of luck, let us know how it works out for you.
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