Tuesday, January 26, 2016

Hammer Build Up

Hammer Build Up is one of the deluxe workouts you can purchase with the masters of hammer and chisel. You can use this workout in place of some of the Hammer workouts on your workout schedule. I just did it for the first time today. I love that it goes at a quick pace so the 31 minutes goes by really fast. I also really liked that both Autumn and Sagi were in it. 

The Moves

This workout is broken into 7 rounds for some reason. You only do each move once for 30 seconds so I was confused as to why they had different rounds. You will use either you medicine ball or dumbbells. For some of the ones they used the ball in I could've used heavier weights so next time I will be using dumbbells for those moves.

Round 1

1. Squat- They used the ball, but that wasn't heavy enough for me so I will be using my 10 lb dumbbells next time and maybe even go up from there. 

2.Front Back Lunge (Right)- Lunge front then back. This was another one the used the ball on that I will be using my 10lbs for next time. 

3. Front Back Lunge (Left)- Same as above.

4. Step Up (Right/Left)- Keep one foot on bench and step other up and down. Do 15 seconds on each leg.

Round 2

1. Pull Up

2. Reverse Grip Row

3. Pull Over

4. Reverse fly

Round 3

1. 1 Hand Push Up (Right/Left)- Place one hand on the ball and other on the floor and do push ups. Switch the hand that is on the ball at the 15 second mark. I surprisingly didn't' struggle as much as I thought I would for this one.

2. Chest Fly

3. Feet on ball Push up- Unfortunately exactly what it sounds like. I was able to keep my balance enough for at least a few push ups. 

4. Incline Press

Round 4

1. Military Press- They used the ball but I will be using heavier weights next time. 

2. Lateral Raise

3. Upright Row

4. Anterior Raise- Hold ball in front of you and raise it to chin height. 

Round 5

1. Bicep Curl

2. Hammer Curl

3. Concentration Curl- 15 seconds right arm and 15 seconds left arm.

4. Rotation Curl- Rotate your hands up and hold your arms out to your side and curl.

Round 6

1. Tricep Dips

2. Tricep Kickbacks (Right)

3. Tricep Kickbacks (Left)

4. Skull Crusher- Lie on the floor or bench and hold your arms straight up. Bend at your elbow and lower the top part of your arm down without moving your elbows. 

Round 7

1. Plank Hold on Ball- Put your hands on the ball and hold a plank. Be prepared to shake!

2. Mountain Climber on Ball- Put your hands on the ball and do mountain climbers. 

3. Windshield Wiper (Right)- Sagi put the 8 lb medicine ball between his feet to do this. I couldn't do that so I just did it without anything. Put legs straight up in the air with your knees bent. Lower your legs to your tight side and back to center. 

4. Windshield Wiper (Left)- Same as above except you go to the left. 

10 Minute Ab Hammer

The 10 minute ab hammer workout is an add on ab exercise for the masters of hammer and chisel. It is actually about 12 minutes. I don't really care for this workout since I'm not a fan of most ab exercises, but I can feel it working so I will do it. 

The Moves

All of the moves are 10 minutes.

1. C-tap- Sit on the floor in a  c-sit position. Reach right hand back lower down and tap behind you on the right then raise up and do the same with the left hand. 

2. Forearm Run- Get into a forearm plank and quickly switch the foot that you bring in like doing mountain climbers.

3. Up Down Reach- Lay on your back with your legs straight up in the air. Lower your legs to the floor then bring back up and do a crunch reaching your hands to your feet. 

4. Oblique Crunch Twist (Left/Right)- Lay on your back and bring one knee to the side so it's facing away from you and keep the other foot out straight. Crunch the straight leg in. Do one minute for both sides. 

5. Side Plank Wing (Left/Right)- Get in a side plank position. Tap hip down to ground, raise back up and crunch top leg in to top elbow. Do one minute for both sides. 

6. Windshield Tap- Lay on you back with your legs straight up (your knees can be bent). Lower and tap feet down to the side, center, then other side and repeat. 

7. Hammer Run- Lie on your back and basically do a bicycle run. Alternate which knee you bring in. 

15 Minute Leg Hammer

Although this workout says its 15 minutes it s actually a painful 18 minute workout. 15 minute leg hammer is one of the deluxe workouts in the masters of hammer and chisel program. After your regular workout for the day you will just add this extra one on to work your legs just a little more!

The Moves

You do all the moves for a minute. The first 20 seconds you go at a slow pace, then the next 20 you go at a medium pace, and for the last 20 you go at a fast pace. You use an 8lb medicine ball for these exercises, but for most of them you can modify and use dumbbells if you don't have the ball or want more resistance. 

1. Squat Press- Bring the ball to the floor when you go down in a squat and on the way up press it overhead. 

2. Side Lunge (Left/Right)- When you go down in the side lunge touch the ball to the outside of the bending knee then go back up. Do one minute on each side. 

3. Reverse Lunge (Left/Right)- Hold the ball up by your shoulder on the side that is going back in the lunge. Do one minute on each side.

4. Sumo Twist- Stay in a sumo squat and twist the ball to the outside of one leg then the other. This was very painful and I had to come out of the squat a few times!

5. Deadlift Crunch- Stand on one foot. Lower the ball down while you do a deadlift then raise the ball up as you crunch the floating leg in. Do one minute on each side. 

6. Step up Press- Do a reverse lunge and tap the ball on the floor next to your front foot. As you raise up press the ball up and crunch your back leg up. Do one minute on each side. 

Saturday, January 23, 2016

15 Minute Glute Chisel

I ordered the deluxe workouts a week ago and they came in yesterday morning. I was so excited I planned to do all 4 today, but after chisel agility I could barely do the 15 minute Chisel Glutes one. Even though it says its only 15 minutes in the name it's actually a little over 17. If you want to lift your butt even more than what the program already does, this is the workout to do it!! 

The Moves

Each move is 25 reps. You will need a medicine ball (the were all using 8 and so was I) or a dumbbell. All the moves can be modified if you don't have the ball.  

1. Sumo Jacks- Start in a sumo squat holding the ball down between your legs the jump up bringing your feet together like a jumping jack while pushing the ball straight up over your head.

2. Bulgarian Split Squats (Left/Right)- I honestly thought Autumn was joking when she was describing this one. You get in a lunge position and put your back foot on the medicine ball and lower down and up. I really struggled to balance on this one so I will definitely need to work on it. Once you complete on one leg you move on to the next one. 

3. Jumping Curtsy Lunge- Start in a curtsy lunge position (one leg crossed behind the other) then jump your feet out while pushing the medicine ball above your head. Jump back into a curtsy lunge. You will alternate which foot is in front. 

4. Warrior 3 (Left/Right)- Stand on one leg. Lift ball slightly up in front of you while bringing the floating leg back then come back up to standing position. I wasn't able to use 8lbs and keep my form correct for this one so I switched to a 5lb dumbbell. 

5. Side Lunge Ball Pull (Left/Right)- Stand in a side lunge position and put the foot of the leg that is straight on the ball and pull it in a little bit so you have room to move it. As you lunge down push the ball out and bring it in as you come up. Do one side then the other. 

6. Bridge on Ball (Left/Right)- Lay on the floor in a bridge position with one leg straight in the air and the other supporting you on the ball. Raise up and lower down. Do one side then the other. I wasn't able to support myself on the ball so I just did the move with my foot on the ground. It's going to take awhile for me to be able to put my foot on the ball! 

    Tuesday, January 19, 2016

    Hammer and Chisel Day 23

    I woke up early today to do Max Hammer Strength. I wasn't feeling too great, but I just thought I was tired and pushed through the workout. I'm not a morning person so the days I have to workout before work I tend to not feel well and put it off... Usually I will feel better once I get a few minutes into the workout, but today I just kept feeling worse. By this point my throat was really hurting and my stomach kind of hurt and I knew I had strep! I get it at least once or twice a year so it's hard to forget the feeling. I went to the doctor immediately so I could be put on antibiotics because I hate missing work! Unfortunately they confirmed my diagnosis so I got a very unwanted sick day. At least it took me a minute to realize I was sick so my workout got done!

    I had made myself a sweet potato to pack in my lunch before I worked out so it could cool and completely forgot about it until after I got back from the doctor. My dog is actually the only reason I remembered. I heard mostly silence with just a slight licking sound which is always a very bad sign with him. I called him, he didn't come so I had to get off the comfy spot I had made on the couch and figure out what he was up to. I caught him on camera running off with the sweet potato! I'm just thankful he didn't break the plate when he jumped up on the counter to get it. 

    I was able to eat lunch (chicken, broccoli and a sweet potato) and I had my shakeology with a banana and spinach blended into it, but since the solid food made my throat hurt even worse I ended up cheating for dinner... I feel really guilty about it since I had ice cream and 2 slices of the pizza my husband got for himself! I have been allowing myself one cheat meal usually on Sunday so I just won't have one this Sunday to make up for it. I have never been as consistent with nutrition as I have been with this program! The results I'm already seeing in 3 weeks are too good for me to give up now! 

    10 Minute Ab Chisel

    This 10 minute ab workout is my favorite workout of the whole program. I usually hate ab workouts and complain the whole time, but I actually find this one fun. Now the ab hammer one is a different story. I complain the whole time during that. The first time you do this workout is on day 13 of the masters of hammer and chisel program. 

    The Moves

    All the moves are 60 seconds!

    1. Forearm Plank- Put your forearms on the bench and your feet on the ground. 

    2. Seated Rainbows- Sit on the bench in a c-sit position and bring legs from one side to the other while holding them together. 

    3. Forearm Cross Plank- Do a forearm plank on the bench and crunch knee up to opposite elbow. 

    4. Unicorns- Sit on the bench in a c-sit position on the bench and crunch both legs up. Keep legs as straight as you can. 

    5. Bird Dog Crunch- Do a forearm plank on the bench, Raise one hand and the opposite foot then crunch elbow and knee in. alternate sides.

    6. C-Sit Scissors- Sit on the bench in a c-sit position holding the bench behind you and alternate raising your legs up. 

    7. Side Arm twist (30 secs each side)- Side plank on bench twisting the arm that's not on the bench under you then back to a straight up position. 

    Sunday, January 17, 2016

    Total Body Chisel

    Total body Chisel is day 19 of the masters of hammer and chisel. It is about 36 minutes long. Even though it is a total body workout I felt it mostly in my legs. 

    The Moves

    There are 3 round in this workout. Each round has 3 sets of 3 exercises that are 10 reps each. 

    Round 1:

    1. Squat

    2. Bench Press 

    3. Reverse Grip Row

    Round 2:

    1. Reverse Lunges (left/right)- 10 reps each side.

    2. Incline Fly

    3. Dumbbell Lat Pullover

    Round 3:

    1. Step Down to Cross Back (left/right)- Keep one foot on the bench and cross other leg back behind you like a curtsey lunge. 10 reps each side.

    2. Incline Curl

    3. Bench Tricep Dips

    Hammer Conditioning

    Hammer conditioning is day 14 of the masters of hammer and chisel. It is only about 30 minutes but its a great workout! All the moves work multiple muscle groups at the same time so you will feel it everywhere. This is one of my favorites!

    The Moves

    The workout is broken down into 4 sets with 2 moves in each set. You do 12 reps for each move and repeat each set once. 

    Set 1:

    1. Clock Push up Crunch- Do a push up at the 12:00 position then crunch your right knee into your right elbow and rotate into the 1:00 position and continue around the clock. On the second round you will go counterclockwise. 

    2. Side Lunge Row- Switch legs for the second round. 

    Set 2:

    1. Fly Lunge Twist- Use a light weight in your right hand. While standing up straight open your arms then bring them back. Then keeping your arms in front of you do a reverse lunge and twist arms to the left over the forward leg. Stand up and repeat. 

    2. Sumo Squat Press- With the weights at your shoulders do a sumo squat and press on way up

    Set 3:

    1. Burpee Renegade Upright Row- With weights in hands drop down and jump into a plank position, row each arm then jump up and do an upright row. 

    2. Stiff Leg Deadlift Crunch- Standing on one leg do a deadlift, as you raise up bring the floating leg up to your chest. Switch legs on second round. 

    Set 4:

    1. Plank Raise Tap Crunch- Lift right arm up and tap it back down then lift it to the side and tap back down. Then bring your left leg up and touch it with your right hand. Do the same on the opposite side for the second round. 

    2. Reverse Lunge Curl Kickback- Do a reverse lunge. While still in the lunge do a bicep curl then lean slightly forward and do a tricep kickback and stand back up. Do the same thing on other side for round 2. 

    Hammer Power

    Hammer Power is day 12 of the masters of hammer and chisel. This one is about 40 minutes. I'm not sure if I like this one of not yet. I will be doing it again next Sunday so I will see then. It's basically power lifting which I have never done before. I felt like it was a good workout but I think I just need to get more comfortable with the moves to start liking it. 

    The Moves

    There are 2 rounds in this workout but each round has different moves. Each move is usually 2 parts. Some you just do the same move and up your weight and some you do a little bit of a harder move for the second set and up your weight. In round 1 you use a light weight for 10 then a medium for 10 reps. In round 2 you use a light weight for 10 then a heavy weight for 5 reps. 

    Round 1:

    1. Overhead Press (light/medium)

    2. Squat (light/medium)

    3. Thruster (light/medium)- Do a squat and do and overhead press on the way up.

    4. Jerk Press (light/medium)- Basically you do an overhead press as you lunge. Do 5 on one side then 5 on the other. 

    5. Deadlift (light/medium)

    6. Shrug (light)- shoulder shrugs

    7. Shrug with extension (medium)- Start low and as you shrug up you use your knees to move your hips forward a little to extend the shrug. 

    8. Upright Row (light)

    9. Full Upright Row (medium)- Start low from a deadlift position and raise up into an upright row. 

    10. Clean (light)- In a standing position pull the weights up and "catch" them at shoulder height with your elbows down. 

    11. Full Range Clean (medium)- Same as a clean but you start in a deadlift position. 

    Round 2:

    1. Clean and Press (light/heavy)- Same as full range clean but you add an overhead press. 

    2. Clean and Squat (light/heavy)- Same as full range clean but with a squat. 

    3. Clean Squat Press (light/heavy)- A combination of the last 2. Do a full range clean, squat, then an overhead press. 

    4. Clean Squat Jerk (light/heavy)- The same as clean squat press but when you go to do the overhead press you do the jerk move from round 1. 5 reps on each leg first with light then with heavy weights. 

    5. 1 Arm Clean Squat Jerk (light/heavy)- Same as clean squat jerk but with 1 arm. You do both sides. 

    Tuesday, January 12, 2016

    Chisel Agility

    Day 10 of the Masters of Hammer and Chisel is Chisel Agility. I honestly hate Autumn while I'm doing this workout. It's 39 minutes and your heart rate will get way up there. She likes to call out which way to go in some of the moves which gives you a great workout, but I get quite irritated with her. Overall it's a great workout!

    The Moves

    All the moves are a minute. After you do them all you get a quick break then repeat them again.

    1. High Knees/Wide High Knees- Go forward doing high knees then go back bringing your knees up to the side (like running through tires). 

    2. Plank X Taps- Get in a plank position and you will either tap one of your hands forward or one of your legs to the side. Autumn calls them out so there isn't an order. 

    3. Grapevine/ Shuffle- Grapevine going to one side the shuffle back to the other. The directions switch halfway through. 

    4. Lateral Squat Hop- This is one of the ones where I'm yelling at Autumn. She will tell you which side to jump to in your squat or make you hold the squat for a few seconds. 

    5. Multi-directional Lunge- Forward lunge, side lunge, back lunge on one leg then switch to the other leg halfway through. 

    6. Rotating Jump Squat- In a squat position jump 180 degrees around to your right then back to your left. Prepare for your butt to burn and your heart rate to sky rocket!

    7. Skater Triangle- This ones kind of fun once you get the idea and do it a few. Imagine you are standing at the top of a triangle with two sides behind you. You lift your foot up and jump back to that side, then to the other corner of the triangle, and back to the front. Basically you jump in the direction of whichever foot is up. 

    8. Diagonal Jump Lunge- Get into a lunge position on a diagonal to one side then jump to the other while switching legs

    9. Circle In and Out-  Imagine you are on the outside of a circle. Step both feet in then out while going around the edge of that circle. Switch directions halfway through. 

    10. Directional Squat Jump- Stay in a squat and jump in the direction Autumn tells you to (front, back, right, left). 

    Max Hammer Strength

    Day 9 of the Masters of Hammer and Chisel is Max Hammer Strength. This workout is about 37 minutes. I used my 10 pound weights for most of this and felt like I needed a little heavier for some of the lower body moves. I ordered some heavier ones that are coming in tomorrow, but the way this workout is laid out to really get the biggest benefit you need heavier weights. I would say for the lower body I would want at least 15's. I will probably keep using 10's for upper body though.

    The Moves

    The layout of this workout is a bit different then the others. You start out with a light weight or easier move for 60 seconds then you will do the move with weights for 8 reps so you fatigue the muscle you are working. 

    1. Reverse Lunge (60 seconds)

    2. Reverse Lunge w/ Weights (8 reps)

    3. Push Up (60 seconds)

    4. Bench Press (8 reps)

    5. Squat (60 seconds)

    6. Shoulder Squat (8 reps)- Hold weights at your shoulders and squat.

    7. Pull Up (60 seconds)

    8. Pullover (8 rep)- Lay on your back holding one weight with your arms extended over your head. Lower and raise back up. 

    9. Good Mornings (60 seconds)- While standing up hold your hands to your ears with your elbows out (like you would for a crunch), hinge forward at your hips and stick your butt out while lowering down then back up. Basically a deadlift without using weights. 

    10. Deadlifts (8 reps)- Same form as good mornings except you hold your weights down in front of you. Really squeeze your glutes to get the most out of this exercise. 

    11. Chin Up (60 seconds)

    12. 1 Arm Row (8 reps)

    13. Sumo Squat (60 seconds)- Don't go all the way up in this one. 

    14. Sumo Squat w/ Weights (8 reps)

    15. Band Military Press (60 seconds)- Stand on the band and do an overhead press.

    16. Military Press (8 reps)

    17. Split Squat (60 seconds)- 1 leg on chair or bench behind you other foot in front of you in lunge position,

    18. Step Ups (8 reps)- Keep one leg on bench and step up and down with the other one. 

    19. Ledge Calf Raise (60 seconds)- Stand on a ledge so you can get a bigger range of motion.

    20. Calf Raise (8 reps)- Sit down and puts weights on your knees. 

    Chisel Cardio

    Day 8 of the Masters of Hammer and Chisel is Chisel Cardio. After a week of weight lifting I saw "cardio" and was a little disappointed. Thankfully Autumn has you use weights for a lot of the exercises and they all work to build your muscles. I really enjoyed this one since my heart rate got up and I felt like I got a great total body workout! This one is about 39 minutes. 

    The Moves

    Each move is a minute you go through them all once then repeat.  

    1. Over the Tops- Step ups on bench from one side to the other. Hold one weight. 

    2. Pull Ups

    3. Dumbbell Swings- Hold one weight vertically in between your legs (or kettle ball if you have one). Squat then swing dumbbell up as you raise up. 

    4. Figure 8- Sit in C-sit position holding 1 weight in front of your chest then circle the weight in the motion of a figure 8 (kind of like rowing a boat).

    5. Burpees

    6. Sword Pulls- Hold one weight in your right hand and lunge to your left. On your way back up do a shoulder raise. Switch legs. 

    7. Forearm Planks Kicks- Alternate kicking the leg out to the side. 

    8. Step Ups with Kick (both legs)- Step up on bench with one leg and kick with the opposite. You are holding one weight for this move. 

    Monday, January 11, 2016

    Total Body Hammer

    Day 7 of the Masters of Hammer and Chisel is Total Body Hammer. This is definitely a total body weight training workout. I haven't done many workouts with weights until I started this program and I am loving it. One thing I didn't like about this workout was that I was struggling to do a military press with my 8 lb weights and Sagi was using 70!! I will probably never get that high but maybe one day I can do at least 15. I was feeling really weak with my "light" weights. This is the longest workout in the program at about 45 minutes. 

    The Moves

    There are three rounds with three moves in each and you repeat each move twice. For each move you will do 10 reps, slight rest, 8 rep, slight rest, then 6 reps slight rest. Your muscles will be worn out after this! 

    Round 1:

    1. Bench Press- You can either do on bench or ball.

    2. Squat

    3. Reverse Grip Row- Bend over and row the weights towards you. 

    Round 2:

    1. Incline Fly- I used the ball so I can't remember what they set the bench to but you just do flys at a slight incline on either ball or bench. 

    2. Reverse Lunge

    3. Wide Pull Up- I used the bands with door attachment so it wasn't as hard as I would like it. Ideally I would like to fine a chin up bar that will fit in our wide doorways. 

    Round 3:

    1. Military Press- You can sit on either ball or bench for this one. 

    2. Split Squat- Put on leg on bench or chair and the other leg in front of you in lunge position and lower down. 

    3. Post Delt Fly- Hold weight in one hand bend over with opposite hand on bench and fly arm with weight up to your shoulder. (I was only able to use 5 lbs)

    Chisel Endurance

    Day 6 of the Masters of Hammer and Chisel is Chisel Endurance. I love this workout. It's 37 minutes and you go the whole time. This is another one where you step on the bench a lot so make sure it's sturdy. A lot of the benches wobble a lot so if yours does either use your stairs, a sturdy stool, or chair for any of the moves you step up on the bench. In my challenge group there have already been quite a few injuries from trying to step on a wobbly bench. Also take it as slow as you need to! You don't have to go as fast as they do in the workouts. 

    The Moves

    All the moves are going to be a minute. You will do them all once then there will be a second round where you do them again. 

    1. Bench Run Ups (R/L)- You step up with one leg going first then step down then after a minute you switch to the other leg

    2. Negative Pull Ups- If you are using a pull up bar go slow on the way down. I used my resistance band with the door attachment and tried to move really slowly to get the resistance. 

    3. Step Up Cross Over (L/R)- Put one thing on the bench and bring the other up behind you and cross it over behind you like you are lifting it over something. Switch the leg on the bench after a minute. 

    4. Decline Push Ups- Put your feet on bench or chair and do push ups. I had to take quite a few breaks for this one. 

    5. 1 Hand Row with Leg Extension (L/R)- Put one hand on the bench and row with the other while holding the leg on the side your hand is on the bench extended straight behind you. 

    6. Incline Press- If you have a bench set it to 45 degrees and press out. I used my stability ball. 

    7. Plank Knee Taps- Get in plank position and alternate tapping your right and left knee down. 

    Iso Speed Hammer

    The rest days are on Thursdays in the Masters in Hammer and Chisel which is great for me since I like to take my rest days on one of the days I have to work rather than my day off from work. So after a nice day off from waking up early to do a workout before work I did my day 5 workout, Iso Speed Hammer. The only thing I didn't like about this workout was that I struggled to keep up with the fast pace reps and keep form. I just kept my form and did as many as I could. If I do it on a day where I have more time I might pause to get in all the reps. The nice thing is that this workout is only about 24 minutes so if I just work my schedule out so I have an extra 6 or so minutes I can easily do all the reps. Usually I wake up at the last possible minute I have to in order to get my workout in, get ready, and eat my breakfast before I have to head to work. 

    The Moves

    You do the first 10 reps at a slow, 3 part pace, then you do 10 at a fast pace for all these moves. These moves really don't need much of an explanation. I used 10 lbs for most of them. 

    1. Push up

    2. Reverse Static Lunge

    3. Chin ups- I used a resistance band with door attachment

    4. Deadlift- For the speed round be sure to keep your form over going as fast as they go in the workout.

    5. Side lateral raise- Raise arms straight up at your sides.

    6. Sumo Squat

    7. Rear Cross Delt Flys- Step on your resistance band, cross it in front of you and bend over and raise your arms out to sides.

    8. Pistol Squats- Put one foot out in front of you and squat down without that foot touching the ground.

    9. Curl Face Down- Lay face down on ball or on your bench (set it to a 45 degree angle I think, I used the ball) and curl weights up towards you. 

    10. Calf Raises- Stand on bar on the bench and go up and down on your toes. I used weights to add resistance since my bench didn't work to stand on. 

    11. Tricep Kikbackcs- Squat down a little and lean forward. Raise your arms straight up beside you so your elbows are parallel with you back and kick back the weight. I was only able to use 5 lb weights. 

    Iso Strength Chisel

    Day 3 was another Autumn workout, Iso Strength Chisel. I hate holding any position so I wasn't the biggest fan of this one but I still liked the moves and I know the hold will just help improve my fitness level. This one is about 37 minutes, but like all of the longer workouts in this program, it went by fast. 

    The Moves

    All the moves in this one have 10 reps followed by a 10 second isometric hold then you repeat that 2 more times with no break. I used 10 lbs for most of these. Don't worry you will feel the burn!

    1. Sumo Squats- Make sure your toes are pointed out and your back is straight in your sumo squat position. Down and up then after 10 reps hold and repeat. 

    2. Push up- I have weak arms so I feel like I failed miserably at this since I can barely do 10 push ups much less holding one in the lowered position. 

    3. Split Squat- One foot on bench one foot in front in lunge position. You drop down 10 times then hold

    4. Pull up- 10 pull ups then hold. I used my band with the door attachment. 

    5. Step up side hold- Step up and down on the bench with one foot 10 times then you balance on the bench with one foot in front of you like a pistol squat. You hold one weight for this. Make sure your bench is really sturdy for this one! 

    6. 1 Arm Row- Just a row with one arm

    7. Sit up C-Curve- Sittups holding a light weight at your chest. Do 10 then lean slightly back and hold. 

    8. Lateral Raise- Use lighter weights and raise arms straight out to the sides. (I used 5 lbs) 

    Hammer Plyometrics

    For Day 2 of the Masters of Hammer and Chisel you get to workout with Sagi Kalev in Hammer Plyometrics. I really liked that this workout was only 26 minutes since I was still sore from chisel balance. Your heart rate will get way up in this one and you will get a great calorie burn. I have done all the workouts in this program and haven't found one I don't like! 

    The Moves

    All the moves are only 30 seconds long. Once you go through them all once you will go through them again for a second round. 

    1. Vertical Jump- Squat down and jump up with one arm in the air. Make it harder by squatting lower and jumping higher

    2. Burpee Pull-up- Do a burpee then a pull up. I personally modified by using my weights and doing a bent over row (not sure if that's what it's called). Basically I did my burpee picked up my weights squatted and leaned forward a little and rowed up. I only have the band door attachment and I felt like I wasn't getting anything out of it trying to do the bands. 

    3. Leg in and outs- Straddle the bench with your hands planted on it, jump both feet up onto the bench and back down. If you don't have a bench you just do the same leg movements but on the floor. 

    4. Plyo push up taps- I really struggled with this one. You lower down in your push up then jump with your arms up, then raise one arm up and tap the bench. 

    5. Crazy Horse- Put your hand on the bench with both feet on one side then jump back and forth over it. You can do the same movement on the floor if you don't have a bench.

    6. Chin up Crunch Squat Jump- If you have a pull up bar do a chin up and crunch your legs up for the first part, if you are using bands pull the band towards you and raise one knee up. Then you squat and jump. 

    7. Knee Driver- Start in a lunge position with one weight in the hand of the leg that's back. Stand up while raising your knee up and jump while pressing the weight straight up. 

    8. Sumo Tuck Jump- I hate these! Start in Sumo squat position lower a little then jump (still in squat position) and lower back down again for the whole 30 seconds. 

    9.Lunge Lunge Squat- Lunge then lunge with opposite leg then squat. 

    Chisel Balance

    Day 1 of the Masters of Hammer and Chisel Workout is Chisel Balance. This is probably my favorite workout. You will feel the burn everywhere. The heaviest weights I used were 10lbs which was heavy enough for this workout. This workout is one of the longest in the program at 41 minutes. 

    The Moves

    There are only 8 moves in this workout. You do 15 reps of each (if on one leg you will do 30 total per leg), repeat then you move onto the next move. 

    1. 1 Leg Squat Sit- For this one you stand on one leg and slowly lower down to sit on the bench then stand back up. You really need to control yourself while lowering down so you don't plop on the bench. 

    2. 1 Leg Bridge Pullover- Basically you lay on your back in a bridge position with one leg raised in the air for all the reps. You hold your arms straight up then slowly lower them behind your head and raise them up. That's one rep.

    3. 1 Leg Squat Deadlift-  Hold one weight in the opposite hand of the leg you're putting weight on. As you reach the weight to the floor squat with the leg that's on the floor and let the other leg float back. 

    4. Up-Downs- Start in a plank then place your hands on the bench (still in plank) and go back to plank on floor.

    5. Split Squat Jump- This one is hard so if you are using a bench or chair make sure it is sturdy. The modifier just does it on the floor. Place one foot on the bench and the other in front of you in a lunge position. Allow your body to lean forward a little and jump your front foot off the ground bringing your knee towards your chest. Back foot stays planted. 

    6. Renegade Row- Get in a plank position with your hands on the bench with a weight in one hand (allow it to hang down). While you row the weight up raise the opposite leg up. It doesn't have to be high just what you can manage. 

    7. 1 Arm Press Bridge- Basically this is a bench press with 1 arm. Your shoulders will be supported by either the stability ball or your bench and the rest of your body will be in a bridge position. While you press the weight up raise the opposite leg towards your chest. (hard to explain but it works your whole body)

    8. Balance Row Pistol Squat- I have a love/hate relationship with this move. I think it's awful but I know it's really building my glutes so I can't hate it. Stand on one leg with weights in both hands. First you lean forward with one foot going back and do a row then you  bring the back leg in front of you and do a pistol squat.

    The Masters of Hammer and Chisel

    About Me

    I have been struggling to get back in shape for the past few years and I have finally found a program that will get me there! I was a little unsure about it at first since it involves a lot of weight training but I love it and the results I've gotten in just 2 weeks! I started 2 weeks ago at 147 and now I'm 139.2 and I have lost 2 inches off my waist. The first week I wasn't even following the meal plan and lost 2 pounds. I was so excited by that that I strictly followed the meal plan this past week and lost another 5. I never post before pictures because I'm terrified I will give up and won't get results so I'm excited I have a great progress photo after just 2 weeks!

    The Program

    The Masters of Hammer and Chisel was created by 2 of beachbodys top trainers, Autumn Calabrese and Sagi Kalev. Autumn created the 21 day fix and the portion containers that have helped so many people get their nutrition on track. Sagi created Body Beast which is a great weight training program. This program can really be for anyone whether you want to lose weight or gain muscle or even both.
    With this program you get 12 workouts (Click on workout name to get more detailed description):

    HAMMER PLYOMETRICS (27 minutes)
    This jump training workout will use your entire body to create force, speed, and power.

    ISO SPEED HAMMER (24 minutes)
    A tempo training workout that uses speed and isometric holds to create strength and grow muscle.
    TOTAL BODY HAMMER (44 minutes)
    A hypertrophy workout focused on pyramid-style sets to maximize strength and muscle growth.

    MAX HAMMER STRENGTH (37 minutes)
    Start with a pre-fatigued muscle, finish with a maximum lift. Increase strength, power, and muscular development.

    HAMMER POWER (39 minutes)
    This intense powerlifting-inspired workout will increase speed, reactive strength, and power.

    HAMMER CONDITIONING (30 minutes)
    A workout based on compound movements that will improve stability, coordination, and strength.

    CHISEL BALANCE (41 minutes)
    A total-body workout creating stabilization, muscular endurance, and core strength.

    ISO STRENGTH CHISEL (37 minutes)
    An intense resistance workout using isometric holds and flexibility to increase strength.

    CHISEL ENDURANCE (37 minutes)
    Increase muscular endurance and strength in this time-under-tension workout.

    CHISEL CARDIO (39 minutes)
    This cardiovascular resistance routine will increase heart rate, circulation, and burn an intense amount of calories.

    CHISEL AGILITY (39 minutes)
    A challenging cardio workout that will help you move quickly, improve coordination, and create greater stabilization.

    TOTAL BODY CHISEL (36 minutes)
    This full-body resistance workout focuses on creating lean muscle and strength.

    There are also 2 ab workouts:

    10 MIN AB HAMMER (12 minutes)
    Carve definition into your core while strengthening your entire ab complex.

    10 MIN AB CHISEL (10 minutes)
    This core-crusher will transform your midsection, without ever getting on the floor.

    Along with 7 portion control containers, a shaker cup, nutrition guide, quick start guide, and  60 day workout calendar. If you order through a team beachbody coach you will also get an extra bonus workout called The Masters Cardio which both Sagi and Autumn are in!

    THE MASTERS CARDIO (18 minutes)
    Short, but intense, this workout boosts aerobic capacity, power, and muscular endurance—without impacting your lean-muscle gains. Autumn and Sagi show you their go to cardio exercises.

    If you really want to go all out you can upgrade your program and also get the four advanced deluxe workouts: 

    HAMMER BUILD UP (33 minutes)
    Five exercises work five muscle groups to hammer muscular definition, stabilization, strength, and stamina.

    POWER CHISEL (30 minutes)
    Get ripped from head to toe with hardcore resistance training, isometric holds, and powerful plyometrics.

    15 MIN LEG HAMMER (19 minutes)
    15 minutes is all you need to fire up your quads, hamstrings, glutes, and calves for maximum strength and power.

    15 MIN GLUTE CHISEL (18 minutes)
    Quickly sculpt a round, firm backside with intense strength and power exercises, for a lower body that makes jaws drop.

    The Equipment

    • Dumbbells- Honestly I only own a pair of 5, 8, and 10s right now and they have been enough. In a few weeks I may need to get a little heavier as I get stronger
    • Bench or Stability Ball- If you can't afford a sturdy bench I recommend you just get the ball and a sturdy step stool. I good majority of the moves you need the bench for you are stepping on the bench so I feel like a stool would be a safer option than a cheaper wobbly bench. 
    • Chin-up Bar or Resistance Band w/ Door Attachment
    Final Thoughts

    This workout will give you results. Even if it's not on the scale you will see it in the way clothes fit you and in the mirror. A lot of people in the challenge group I'm participating in have posted similar results as I got after just 1 or 2 weeks! I will be posting more detailed reviews of the workouts throughout the week. If you are interested or have any questions please feel free to contact me: [email protected] 

    If you want to purchase the program go to: www.beachbodycoach.com/2FIGHTFORFIT