Hammer and Chisel RESULTS!

I just finished Hammer and Chisel, which is a 60 Day program! HURRAY! Here is a video which I recorded immediately after finishing my final routine this past weekend!  Click here for my candid thoughts on Hammer and Chisel!

Here is a blog entry with more about the length of routines plus the descriptions.  That entry also talks more about our Performance Line, which I have incorporated myself for the first time during Hammer and Chisel.  
Guess what happened with Hammer and Chisel? I GAINED 5 pounds with this program, yet my photo at the top of this entry definitely shows a positive difference in body shape! While getting into my best shape so far - I gained weight??  Hmm... lesson to learn in all of this! And best shape somehow does NOT = "lowest weight ever"??? I am still on the journey, no doubt. Healthy is a lifestyle, not a goal to reach and set aside. I have really enjoyed the changes that I have seen in myself with Hammer and Chisel. I am stronger, leaner and feel good about progress in myself, especially because after 29 months at this, change in shape is not always super-visible. I think that I am on the right track and look forward to what will be next for me!

The big takeaway here is --- DO NOT JUST LOOK AT THE SCALE!

Measure progress with photos, measurements, fit of clothes, how you feel from the inside out, what you see in the mirror and what you hear from those who spend time with you (provided they are quality people with your best at heart!). 

I will most definitely return to this program again in the future and I am thankful to have it as part of my collection!

  

In September 2013, I set out to change my health through clean eating and home fitness. I went on to lose 60 pounds since that day and many other things have changed as well. No more migraines, cycle became regular, more energy, cholesterol and triglycerides lowered significantly and clothing went from an 18/20 to a 10/12. I have made my way through ChaLEAN Extreme, 21 Day Fix, PiYo, Insanity Max 30, Fix Extreme, Cize, and then some of Body Beast as I prepared for the December 2015 release of Hammer and Chisel! I have LOVED this lifting-based program and have enjoyed seeing my own changes through this one!

  Having completed Hammer and Chisel, I have launched into a hybrid of Insanity Max 30, ChaLEAN Extreme and PiYo as I get ready for a cruise (our first!) which is coming up in just under 3 weeks! After that I will be tackling the soon to be released 22 Minute Hard Corps with Tony Horton for my first-ever bootcamp style of workout program! 

If you would like help with your own health, I would be very happy to connect with you!   Nearly two years ago, I became a coach and so enjoy helping others with their own progress!   Please complete the application below and we will get started! 

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Hammer and Chisel: Routine Lengths and Description + Performance Line

Hello!  Welcome!!  My name is Jeanette and lately I have been focusing on Beachbody's NEWEST program - "The Master's Hammer and Chisel"!  This program was released 12/1/15 and features Autumn Calabrese as the "Chisel" and Sagi Kalev as the "Hammer".  Autumn is the creator of the 21 Day Fix and Sagi is the guy of Body Beast fame.  They teamed up to work on Hammer and Chisel and it is going to one dynamic program!  This program is focused on lifting, agility and power!  For a Hammer and Chisel FAQ, check out this blog entry of mine.  

Hammer and Chisel includes 14 routine on 6 DVD's, starting with an introductory session.  You also receive a bonus routine when ordering through a Team Beachbody Coach (like me!).  The program runs on a 60 day calendar. 

Here is an idea of what to expect with the Hammer and Chisel routines!

Chisel Balance 41:05 ~ A total-body workout creating stabilization, muscular endurance, and core strength.

Iso Strength Chisel 36:39 ~ An intense resistance workout using isometric holds and flexibility to increase strength.

Chisel Endurance 36:55 ~ Increase muscular endurance and strength in this time-under-tension workout.

Chisel Cardio 39:00 ~ The cardiovascular resistance routine will increase heart rate, circulation, and burn an intense amount of calories.

Chisel Agility 38:29 ~ A challenging cardio workout that will help you move quickly, improve coordination, and create greater stabilization.

Total Body Chisel 36:04 ~ This full-body resistance workout focuses on creating lean muscle and strength. (detailed blog entry on this Total Body Chisel!)

Hammer Plyometrics 26:29 ~ This jump training workout will use your entire body to create force, speed, and power.

Iso Speed Hammer 24:11 ~ A tempo training workout that uses speed and isometric holds to create strength and grow muscle. (check out this blog entry for a full description!)

Total Body Hammer 43:48 ~ A hypertrophy workout focused on pyramid-style sets to maximize strength and muscle growth.

Max Hammer Strength 36:53 ~ Start with a pre-fatigued muscle, finish with a maximum lift. Increase strength, power, and muscular development.

Hammer Power 39:10 ~ This intense powerlifting-inspired workout will increase speed, reactive strength, and power.

Hammer Conditioning 30:42 ~ A workout based on compound movements that will improve stability, coordination, and strength.

10 Min Ab Chisel 10:56 ~ This core-crusher will transform your midsection, without ever getting on the floor.

10 Min Ab Hammer 12:29 ~ Carve definition into your core while strengthening your entire ab complex.

BONUS Routine - The Master's Cardio 17:38

As I prepare to fully begin this program and gear up to jump in while leading my TEST GROUP, I am going to add something new to my routine!  This past July, Beachbody released the Performance Line.  

This morning, I tried out samples of "Energize" and "Recover" and will be ordering more of each today to use during my Hammer and Chisel days...

"Energize" is a pre-workout boost. It is lemony and I like that! Two things I noticed today... I found myself looking at the countdown clock and was surprised that "this is all that is left of my workout??" AND these tricky "Pistol Squats" felt more doable today! Like I had unknowingly brought more of a "can-do" attitude to them. Nice! I will credit the Energize for this!

In fighting soreness as I push hard on these routines, I am adding the post-workout "Recover". Chocolate! I will give it a try! I am confident in the science that Beachbody puts into their products and I am curious to experience the results for myself!  
 

 Here is the official scoop on the Beachbody Performance Line:

The Science Behind Beachbody Performance

Rooted in cutting-edge sports science, exercise physiology, and nutrition research, Beachbody Performance supplements feature key ingredients that are supported by the latest peer-reviewed science, athlete input, and top players in the field of exercise physiology and nutrition. 

Each formula contains state-of-the-art ergogenic (performance-enhancing) ingredients and plant-based phytonutrients that are scientifically shown to improve energy, stamina, strength, focus, and recovery. These key ingredients are included in the formulas at their clinically established effective dosage levels. There are no fillers, artificial colors, artificial flavors, artificial sweeteners, or preservatives.

Order Beachbody Performance individually by formula, or all together in a stack.

 
The system consists of five powder drinks that are formulated with key ingredients scientifically shown to be effective:

Beachbody Performance Energize 40 Serving Tub

Blast through your toughest workouts with a surge of energy! Take Energize before every workout to help sharpen your focus, push harder, and last longer—because every ounce of extra energy means better results. Energize contains key ingredients scientifically shown to buffer lactic acid buildup and delay exercise-induced muscle fatigue, improve performance, and help you push with maximum intensity. Beachbody Performance Hydrate 40 Serving Tub Boost hydration during your workouts for outstanding performance. Typical sports drinks have too much sugar and artificial ingredients that can actually dehydrate you. And water alone doesn't effectively hydrate during exercise or replace what you lose through sweat. Hydrate is specially formulated for all-out performance with an optimal balance of carbohydrates, electrolytes, and water that quickly replaces what's lost and improves endurance, so you can work out longer and feel better. Beachbody Performance Recover 20 Serving Tub Help combat exercise-induced muscle soreness and jump-start recovery so you can hit every workout with strength and intensity. Recover takes advantage of the critical post-workout window with the ideal combination of time-released proteins and phytonutrients to help facilitate muscle recovery while helping to reduce muscle breakdown. Take Recover after every workout to help combat exercise-induced muscle soreness, speed muscle recovery, support muscle growth, and restore your strength. Beachbody Performance Recharge 20 Serving Tub Support your body's recovery overnight with Recharge. It's specially formulated to help accelerate overnight recovery, combat exercise-induced muscle soreness, and promote muscle growth when your body is primed to accept it—while you sleep! Slow-release protein, amino acids, and powerful phytonutrients help reduce muscle breakdown, promote lean-muscle synthesis, and reduce delayed onset muscle soreness (DOMS). Beachbody Performance Creatine 20 Serving Tub Blast through high-intensity exercises and turn your last rep into the second or third last rep. Creatine helps you get extra strength so you can push that much harder in every workout, for ultimate performance and quicker results. Creatine monohydrate is the purest, safest, and most effective form in the world—it's scientifically shown to help boost strength and power, improve high-intensity performance, and enhance the effects of resistance training. For those already drinking or interested in drinking the Shakeology supplement, it is perfectly fine to use Beachbody Performance supplements in addition to a daily regimen of Shakeology. However, for best results, do not mix Shakeology with any of the Performance formulas. Leading the development of Beachbody Performance is Nima Alamdari, PhD, a Harvard-trained exercise physiology/nutrition scientist and Beachbody's Director of Scientific Affairs. The team's work was rigorously reviewed by key members of Beachbody's Scientific Advisory Board, including Dr. Marcus Elliott, MD, a Harvard-trained physician and founder of the world's leading athlete performance training center Peak Performance Project (P3), and Dr. Francis Stephens, PhD, a world-leader in exercise physiology and performance nutrition research. Beachbody's Scientific Advisory Board comprises top international authorities in fitness, nutrition, botanical science, herbal integrated medicine, and product safety.   Contact me if you would be interested in trying our Beachbody Performance Sampler Kit! What's holding you back from the results you want?  Are you tired and sore? Hitting a wall too soon? Can't recover fast enough? Get ready to perform better, last longer, and recover sooner with Beachbody Performance—a balanced supplement system designed to give your body what it needs to break through obstacles and take your fitness to the next level. No more struggling through workouts for average results.  It's time to unleash your most extreme body transformation—the right way. Beachbody Performance products are formulated with key ingredients, scientifically shown to help you have: More energy and endurance Better focus to push harder Less exercise-induced muscle soreness Faster recovery times Your Beachbody Performance Sampler Kit includes: One single-serve packet of each Beachbody Performance formula Energize Pre-Workout Formula Find more energy, motivation, and focus to power through your toughest workouts with enhanced endurance. Start strong so you can finish stronger. Hydrate During-Workout Formula Boost hydration for better performance! Hydrate helps improve performance and endurance, and replaces lost electrolytes better than just water or sugary sports drinks. Recover Post-Workout Formula Faster recovery helps you get faster results! Get the proper protein and nutrients to help speed muscle recovery and reduce exercise-induced muscle soreness so you can hit tomorrow's workout just as hard. Recharge Nighttime Recovery Formula Support muscle recovery while you sleep. Now you can help boost your body's ability to fight off delayed onset muscle soreness (DOMS) while promoting lean-muscle growth. Creatine Push the limits of your strength and power to hammer out even more reps, boost lean-muscle gains, and accelerate high-intensity performance.

  

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Hammer and Chisel FAQ

Hello!  Welcome to my blog!  Today I am writing my 3rd entry on "Hammer and Chisel"!  This is Team Beachbody's newest program which was just released on 12/1!  In this entry we will take a look at the nitty-gritty details and a bunch of frequently asked questions that have been coming up in regards to the exciting new program!  Check out my first entry for an overview of the program itself and the specifics of the "Total Body Chisel" routine.  My 2nd entry takes a close focus on the "Iso Speed Hammer" routine!  In this program Autumn Calabrese (creator of the 21 Day Fix!) is the "Chisel" and Sagi Kalev (the Body Beast guy) is the "Hammer".  We'll talk about all of the details below!

After finding some incredible transformations taking place with my own health at this time two years ago, I became a coach in March 2014 and ever since then I have been helping others to find success in creating, establishing and maintaining healthy new habits through clean eating and home fitness.  I am personally SO excited for Hammer and Chisel to be my own next step on my journey and I invite you to join me!  

I was recently on a training call and loved hearing the excitement of our elite coaches who were working with corporate as Hammer and Chisel (MHC) subjects prior to the release of this program. These are people who have done 8-16 Beachbody programs to date and they are calling this one the "missing piece"! I picked up quite a few interesting angles on the program! MHC stands alone as a program and really can not be compared to ANYTHING else from Beachbody or otherwise! I also listened to a recording where Autumn herself was sharing the background story on MHC, the science that has gone into it, the ins and outs of the program and also does a Q&A.

"Lifting is the fountain of youth - especially for us mommies! What has been brought down can be brought back up!" (one of the participants who had an incredible transformation!)

Can I just say that I can't wait to begin MHC to have my own next transformation chapter underway! This reminds me of how I felt last year when Insanity Max 30 was about to be released... it wasn't going to be the "next program that I did" but it was going to be "my awesome Max 30 transformation" and it really did become that! I am heading into Hammer and Chisel with the same perspective!

Autumn began by saying that when deciding if this is the right program for you -- it is not about how much weight you have to lose. There are people from corporate's elite coach group who had only a couple of pounds to lose and they got shredded! There was a mom not very far out post-partum and she lots tons of weight and there was a guy who lost 40 pounds! But both of them did have a fitness base from their past. It is more about having some sort of a fitness foundation. This will enable you to stay safe and really make the most of the program. MHC is not geared towards beginners - you would want to begin with something like the 21 Day Fix.

The program is VERY MUCH FOCUSED around lifting (hurray!!!). You build an excellent base with form and stability. Then Sagi moves in to more of a power lifting approach and Autumn focuses on agility. This is not a cardio-heavy program at all. The agility training does have a cardio element but is not endless drills of traditional cardio. You ARE burning a TON of calories through lifting heavy and you are increasing your metabolism at the same time! Endurance and power both come into play. Some in the group had spent hours in the gym prior to this with competition training and through just following the MHC schedule, they still got incredible results! This is not a "supplemental" program. Follow the schedule wholeheartedly and you will be able to see and feel the progress right along the way!

You do not repeat the same week twice. The 8 weeks each have their own unique rotation of routines. There are some routines which you will not see until week 3. Day 4 of the program is set as a rest day. If you you like having a rest day on a Sunday, you may want to begin the program on a THURSDAY rather than a Monday. If you are okay with a Thursday rest day, than start on a Monday. Either way works! The program is built on 6 routines each week. They range from 25-40 minutes in length. The 10 minute abs (one from Sagi and one from Autumn) come into rotation a few times a week and are added in to the schedule.

WOMEN in the group are talking repeatedly about LOSING significant inches from the waist and hips whether or not they were looking to lose a lot of weight. Several talked about having a "forever flat butt" and how finally for the first time ever, they have a round shape back there!

Meal plan is very much like the 21 Day Fix. But there are three categories from which to choose based upon whether you are looking to LOSE weight, maintain weight or build and bulk? A set of the 21 Day Fix containers are included with this program.

Equipment needed?? Men were typically lifting up to 50-60 pounds. Women were lifting up to 25 pounds or so. If you do not yet own many weights, will want a light set, a medium set and a heavy set.

You will want a resistance band. The "red band" (B-Lines) through Beachbody is about 6 feet long and 30 pounds resistance.

If you can get a bench, even a fold-away bench, that will be helpful. Let me know if you are looking for recommendations on a bench. You CAN do the program with a stability ball and there is a modifier who illustrates how to do each move that way. But those using a bench seemed to really have some extra fun! There are some moves focused on using a stability ball.

You could use a pull-up bar OR a resistance band with the door attachment kit.

If you happen to have access to a mirror in your workout area you can use that to keep an eye on your form. You can also use your phone to record videos of your workout moves. Doing well with form will help you to avoid injury!

Grab a journal, a little notebook or a notes feature on your phone to track what you are doing as far as weights go. You will love seeing the progress! You can also use a tracking sheet which will be available through the Team Beachbody site.

This is a GREAT couples program! It really does hold appeal to a variety of people and has been a game-changer for the elite coach group! They are PASSIONATE about Master and Chisel and it shines through!

Sooooooo exciting and I can hardly wait to begin!

About your Trainers 
Co-creators Sagi Kalev and Autumn Calabrese are experts when it comes to incredible physical transformations. Sagi has been crowned Mr. Israel— twice—and is a Master Professional Personal Trainer, IFBB Pro, member of the IFBB Propta Hall of Fame, Certified Nutrition Specialist, and Functional Diagnostic Nutritionist. Autumn Calabrese is a celebrity trainer, best-selling author, and working mom who has held certifications from the National Academy of Sports Medicine (NASM) and the American Fitness Professionals & Associates (AFPA), and has competed at the national level in various bikini competitions.

What makes The Master’s Hammer and Chisel incredibly effective and unique?
• The Master’s Hammer and Chisel is built on the three phases of SSP Training— Stabilization, Strength, and Power. Other workouts only focus on one or two phases, which might give you decent results. But The Master’s Hammer and Chisel program incorporates all three methods to help you relentlessly chip away fat and carve every muscle for a strong, visually stunning body in 60 days.

• 12 brand-new, 30- to 40-minute workouts that combine Sagi and Autumn’s proven techniques for 60 days of hardcore resistance training.

• Sagi and Autumn make eating for your goals simple. That’s why they included their easy-to-follow and completely customizable nutrition plan, along with 7 portion-control containers that show you how to portion out the right amount of food to help you reach your unique fitness goals.

• Flexible nutrition that allows you to lean out, sculpt and maintain, or build muscle.

• Includes options to adapt certain exercises if you have limited access to equipment.

• Includes a modifier who demonstrates some moves at a lower intensity.

What’s included in The Master’s Hammer and Chisel Challenge Pack?

• 12 workouts on 6 DVDs 
• A set of 7 portion-control containers and a shaker cup 
• The Master’s Hammer and Chisel Program and Nutrition Guide 
• Quick-Start Guide 
• 60-Day Calendar 
• 2 bonus workouts: 10 Min Ab Hammer and 10 Min Ab Chisel
• 30 Day supply of Shakeology

How does The Master’s Hammer and Chisel differ from Body Beast®?

Body Beast is a bodybuilding program that focuses on muscular hypertrophy. The Master’s Hammer and Chisel includes aspects of bodybuilding, but also focuses on improving endurance, power, agility, strength, balance, and range of motion to sculpt a tight, defined physique.

How does The Master’s Hammer and Chisel differ from 21 Day Fix EXTREME®?

21 Day Fix EXTREME is a shorter, goal-specific program, whereas The Master’s Hammer and Chisel is a full 60-day program with slightly longer workouts. 21 Day Fix EXTREME focuses on getting you shredded, while The Master’s Hammer and Chisel also helps you improve other aspects of your fitness, such as muscular endurance, power, strength, and agility. It’s a whole new approach to getting you ripped. 

What equipment do you need for The Master's Hammer and Chisel?

• A few dumbbells of various weights appropriate to your strength and fitness level. 
• A bench or stability ball. 
• A chin-up bar or a resistance band and a door attachment.

How does The Master’s Hammer and Chisel nutrition plan compare to Body Beast, 21 Day Fix®, and 21 Day Fix EXTREME?

Like the nutrition plans in 21 Day Fix and 21 Day Fix EXTREME, The Master’s Hammer and Chisel uses the portioncontrol container system. However, it is tailored to meet your specific goals and the nutritional demands that a challenging body-sculpting program like The Master’s Hammer and Chisel requires.

Can you customize The Master’s Hammer and Chisel nutrition plan to meet your unique goals?

Yes! If you want to gear your nutrition toward building more muscle (a surplus), or toward shredding fat (a deficit), you can use the Nutrition Plan Quiz to recalculate your calories to help you reach your goals.  Plus as your coach that is my job to help you navigate the nutrition plan to get the very best results possible!!!  I'm going to be sharing my meal plan my nutrition guide and all my tips that will help you get the best results possible.

How do the calorie charts for The Master’s Hammer and Chisel work?

The Nutrition Plan Quiz included in the program and nutrition guide will determine your appropriate calorie chart based on your goals. Like the calorie breakdowns in 21 Day Fix and 21 Day Fix EXTREME, the ones in The Master’s Hammer and Chisel Program and Nutrition Guide also include the number of color-coded, portion-control containers your bracket requires each day to meet your goals.

How does the 60-day calendar work?

The Master’s Hammer and Chisel program is a 60-day rotation of hardcore strength training built on the three phases of SSP Training—Stabilization, Strength, and Power. Sagi and Autumn strategically structured these workouts to train in all three phases efficiently, so following the calendar is important. 

I will be hosting a 60 day test group for this brand-new program!  Complete the application below if you are interested in joining us there! 

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"Iso Speed Hammer" from Hammer and Chisel!

Hello!  Welcome to my blog!  Today we are taking a look at one routine from the soon-to-be-released "The Master's Hammer and Chisel" which is coming out 12/1 through Team Beachbody!  

Yesterday I was blogging about Hammer and Chisel in general and also included all the details on Autumn's routine "Total Body Chisel".  Check out that entry here!  

Today I did "Iso Speed Hammer" with Sagi.  Sagi is the creator of Body Beast and he and Autumn Calabrese (creator of the 21 Day Fix) teamed up to put together Hammer and Chisel!  I can hardly wait to have access to all 12 of the routines, coming out one week from today!

But in the meantime, let's take a look at my experience today with Iso Speed Hammer.

I just shared the following within my current FB accountability group...

Oh you guys, I am so stubborn!!! I began my workout early this morning at 6:10.  I hit pause here and there to jot down notes as I am getting ready to blog this new routine. Today I did "Iso Speed Hammer" with Sagi.

Anyways, I was down to the last 5 minutes of this 25 minute routine before shifting gears in getting the kids ready for school. Not bad at all! Then I came back in and thought I would run back through a few of the moves to get a better feel for them. I also recorded a few to check my form. 

I have found my new NEMESIS!!!!!!!!! Aaahhhh! I realized how off I was on it when I went to record a video. It will become my new thing to conquer. See that photo in the upper left? This tricky move involves my comparatively weakest body part - my triceps. I will be blogging about the routine in a bit and will share more about it. There are multiple parts to this move and I had to drop down to my 5's to keep form decent. 

Well, let's just say that I spent another hour + with the routine! The same routine. This one doesn't seem that complex but I will be working on it for a LONG time to get to where I want to be with the 11 moves. Some of them I have got down. Others, not so much!! Thankfully this IS a day on my schedule where I could spend some extra time with it!

Okay!  Here is the rundown on what to expect with Iso Speed Hammer!

Sagi opens with the idea that we are going to keep muscle under tension as long as we possibly can during this one.  Oh boy!  You are doing 10 reps of each move twice in a back-to-back fashion.  BUT -- there is a catch!  On the first 10, you are not just doing the move.  There are 3 "stops" to it along the way where you really do keep the muscle under tension.  Then on the 2nd 10 reps, you are powering through the move without the three stops.  This routine involves 11 moves (in addition to the awesome warm-up and welcome cool-down!) and each one incorporates the 10 reps with 3 stops and 10 reps at full speed.  You are NOT working in rounds on this one.  It is just one full rotation of all 11 moves right in a row.  The entire routine is 25 minutes in length.

The Warm-Up
You know what?  I really, really liked this portion.  It could be one of my favorite routine warm-ups EVER.  Hmm... this sentiment may have something to do with having completed Total Body Chisel yesterday??  Either way, it was excellent!  You use a resistance band throughout the warm-up.  If you don't have a band, you can use a towel and the modifier demonstrates that option.  But bands are inexpensive and I would recommend having one available!  A 6 ft. band that is 15 pounds resistance would be perfect. 

Push-Ups
These are done in a traditional push-up position on the floor.  Use your knees or your toes!  On the way "down" you are hitting the brakstes 3 times with that "stop" as you descend then push right back up again.  That is your first 10 reps.  Second 10 reps are powering through a traditional push-up.

 
Static Lunge
I used my 20's on this move.  You are in a lunge position but are not stepping forward or back.  You hit the brakes 3 times on the way down and then back up.  Second set of 10 reps is just moving up and down.  Your feet stay put the entire time.  You do two sets of 10 reps on each leg.

Chin-Up
If you have a chin-up bar, use that!  If not, you can use a resistance band by securing it with a clip or around a pole in your basement or whatever!  With the band you are not lifting yourself off the ground!  You are just working the same muscles.  You have the 3 stops on the way down.

Dead Lift
Oh I do enjoy a Dead Lift!  It just feels so good on the hamstrings as well!  I used my 20's for this.  You have your 3 stops on the way down.  Sagi talks about form the whole time to help in keeping everyone safe!

Side Lateral Raise
I dropped down to my 8's for this move.  Your 3 stops are on the way down.  I am not a lover of lateral raises but they are the work I need to do!

Sumo Squat
Regular Sumo Squat position with legs wide and toes out.  I was holding a single 20 pound weight.  You have your 3 stop on the way down.  After that set of 10 reps you power through the next 10 and it is pretty neat to go deep and push right back up again!  I liked this move a lot!

Rear Delt Cross Fly
This move is pictured in the image above.  You have your feet placed on the resistance band and then you cross it and grasp the handles.  You are including your three stops on the way down/in and then lift back up/out again.  This is a great move and Sagi gives some helpful reminders on form.

Pistol Squat
Good golly!!!!!!!!  This one is HARD!!!!!!!!!!  You are standing on one foot and are holding a single weight in both hands, out in front of you.  The other leg is extended as you drop down lower on the other leg.  You have your 3 stops on the way down.  Then you power through 10 more without stops.  THEN do the other leg!  At first I had picked up my 20 lb weight and was all over the place.  So I set it down and grabbed a 12 lb instead as I worked on my form and balance.  This is a move where I will be able to really measure progress.

Curl Face Down
For this move you are setting your bench at a 60 degree angle.  OR you can use a stability ball.  I picked up my 12 pound weights and was happy with that choice!  I was digging deep by the end!  You are leaning forward on the bench and have your arms extended.  You curl up and then have your 3 stop on the way down.  Your knees are hugging the bench to keep it steady.

Calf Raises
Okkkkaaayyyyy!  These are the MOST EFFECTIVE Calf Raises that I have ever done in my life!!!  You can stand on the edge of a step or on the base of your bench.  You are supporting yourself by holding on to the top of the upright bench or a railing if on a step.  If you do not have access to a bench or a step, you can follow the modifier and use weights while standing on the ground.  WHY is this move KILLER????  You are doing 3 stops on the way down and really dropping into the heels.  I have got strong calves and am accustomed to dropping my heels after 29 years of riding horses... but by the time I was powering through the last of the speedy 10 reps --- oh my word!!!!  I was shaking my head on how I came to all-out fatigue in this area in no time at all?  WOW.

Tricep Kickback Twist
And here we are.  My nemesis!  My triceps are not my strongest part.  They are not meant to be!  But I still oftentimes feel that comparatively speaking, they still come up short when I look at myself as a whole.  Time to work them more.  Mission accomplished on that front today!  I did this move with 8's but had to drop to 5's when I saw my poor form.  Your elbows are supposed to stay aligned with your back!  See upper left photo in the collage above.  Well, to compensate for weakness, my arms have a natural tendency to want to use momentum and swing upward.  I recorded a video of myself and was somewhat aghast!  I was swinging up way above the topline of my back!  In this move you are staying in this body position as seen in the photo.  Your elbows should stay steady.  You are extending back/outward with palms up.  You begin to rotate inward and have 3 stops on the way forward, ending in a curl with the weights coming together to create a V at the top.  Then you do 10 more reps without the stops.  It is HARD for me to keep form right on this one!  It will be my own area in which I will work for the greatest improvement!  Sometimes the things that are hardest for us are what we need the most!

 

 

  

Hammer and Chisel - "Total Body Chisel"

Good afternoon!  Welcome to my blog!  I am SO EXCITED to share with you about the NEWEST PROGRAM about to be released by Team Beachbody!!!  "The Master's Hammer and Chisel"!  I just completed one of the routines currently available as a sneak peek through Team Beachbody Club/On Demand.  I am writing this blog entry to talk about the program in general but to also give you a detailed review of the "Total Body Chisel" routine. 

First, here are some general details on the Hammer and Chisel program!

- 12 Workout Routines on 6 DVD's (routines are 30-40 minutes in length)

- available through coaches on 12/1! "On Demand" streaming of workouts is also immediately available to you following your purchase

- the kit will include the 7 color-coded portion control containers from the 21 Day Fix plus a nice shaker cup (this is my own favorite water bottle!)

- a 10 Minute Ab Workout from "the Hammer" (Sagi) and "the Chisel" (Autumn) will also be included!

- our exclusive Test Group will begin prep week on 12/7!! This is a 60 day program and the group will run for all of that time

With The Master's Hammer and Chisel, you'll use SSP Training, which stands for Stabilization, Strength, and Power. Combine all three phases—the way Sagi and Autumn do—and this comprehensive resistance-training method will chip away fat, carve powerful muscle, and refine every inch of your body for results that are a true work of art.

I really, really enjoy lifting and have found this to be a very effective way to change my body and significantly improve my strength and that is so rewarding! This program focuses on strength training with weights and also has some creative cardio aspects as well. Should be fantastic!

As far as who this is for?? A wide range of ability levels and goals can tackle MHC together! That is something so neat about working with weights - different people could use 5, 15 or 40 pounds on the same move, depending on what is their own best fit. It is also exciting to track personal progress from one week to the next!

Today I did the routine called "Total Body Chisel".  This one features Autumn Calabrese (creator of the 21 Day Fix) as she is the "Chisel".  Sagi of Body Beast is the Hammer.  Check back here tomorrow for a review of one of his Hammer routines!

Total Body Chisel is 36 minutes in length, including the warm-up and the cool-down.  I have to say that the moves in the warm-up were a unique arrangement and they felt very good!  And when you reach the final few minutes and Autumn tells you to go and sit on the bench for the cool-down???  Well, let's just say that I did NOT have to be told twice!  The 30 minutes of active workout time have you working for total body, no doubt!  In this routine you have Autumn, a guy (Ryan) on the left, Cocoa in the back and Kate (the modifier using the stability ball) on the right.

Those who have done the 21 Day Fix programs (original and/or extreme) are familiar with how Autumn likes to work in rounds.  Today's Total Body Chisel routine follows that format.

You have three rounds in this routine.  Each round has three moves included and you are doing 10 reps per move.  Two of the 9 moves total involve 10 per leg.  You cycle through those three moves three times each to complete a round.

Today I used weights in the 12-25 pound range.  I am fairly strong after a lifetime of working around horses and also spending the past 26 months doing home workouts as I have transformed my health, losing 60 pounds along the way.  :)  Eight of the nine moves in this routine incorporate weights.  The final move ("Bench Dip") does not.

I happen to have access to my husband's weight bench already located conveniently in my usual basement workout space.  If you do not have a bench, you can follow the modifier who is using a stability ball and the floor for each of her moves.  I will say that as a klutzy individual myself, the bench is very nice to have.  

Round 1

Squat (traditional, on the ground) 

Bench Press (using the bench out flat)

Reverse Grip Row (standing on the ground)

*repeat round twice

Round 2

Lunge (10 each leg on the ground)

Incline Fly (using the bench at a 45 degree angle)

Lat Pullover (using the bench out flat)

*repeat round twice

 

Round 3

Step Down Cross Back (10 each leg using the flat bench or a step) 

Incline Curl (using the bench at a 45 degree angle)

Bench Dip (using the bench out flat) 

*repeat round twice

In this routine, you are focused on lifting a weight that is "heavy" for you.  You are not doing a ton of reps.  There is a little break between each round.  Other than that, Autumn is Miss Efficient and she keep you MOVING.  She talks a LOT about form and safety along the way.  It is reassuring to know "where you should be feeling it" and to have an ongoing conversation on how to do each move.   

I am really, really looking forward to the release of this new program!!  It will be available through coaches (like me!) beginning on 12/1!  I will be leading an exclusive Hammer and Chisel test group which will kickoff on December 7th!!  Complete the application below if you are interested in joining us there! 

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