Hammer and Chisel - Frequently Asked Questions

Frequently Asked Questions

What is The Master's Hammer and Chisel?

An innovative resistance-training system that includes all three phases of muscle sculpting—known as SSP Training—
to rapidly build, chisel, and refine a masterpiece physique in just 60 days.

• Sculpt your ultimate physique with 12 brand-new workouts that incorporate the three phases of SSP Training— Stabilization, Strength, and Power—that are essential to building a powerful, perfectly defined body.

• A comprehensive program from seasoned trainers and award-winning fitness competitors, Sagi Kalev and Autumn Calabrese.

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

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

• Fuel your body for demanding workouts and achieve your best results with a straightforward portion-control nutrition plan that you can customize to meet your goals—whether you want to lean out, sculpt and maintain what you’ve got, or build muscle.


Who is the target audience?

• Men and women looking for a comprehensive resistance-training or muscle-sculpting program.

• Those who enjoy Body Beast®, 21 Day Fix®, or 21 Day Fix EXTREME®.

• Those who like the motivating styles and proven training methods of trainers Sagi Kalev and Autumn Calabrese.

• Those who crave a simple, flexible nutrition plan to help them reach their unique goals.

What makes The Master’s Hammer and Chisel program so effective?

• The Master’s Hammer and Chisel is built on the three phases of SSP Training—Stabilization, Strength, and Power. Other programs 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.

• The program combines the expertise and proven training techniques of two seasoned trainers who’ve spent decades acquiring the tools, skills, and experience needed to transform your body into a masterpiece—fast.


• Co-creator Sagi Kalev was 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.

• Co-creator 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.

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

• Sagi Kalev and Autumn Calabrese combined their own effective body-sculpting techniques into one comprehensive resistance-training program.

• 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 powerful, defined physique.

• 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 in the
shortest time possible, 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 helping you
achieve a strong and chiseled body.

What equipment requirements are there?

• 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 (you can just hinge it around the door knob without using an official "door attachment").

What are the unique benefits?

• A strong, chiseled, perfectly defined body.

• Improved strength, power, cardiovascular endurance, balance, and agility.

• Incredible definition that you might not have been able to achieve before.

• The flexibility to lean out, sculpt and maintain what you have, or build muscle, depending on your unique goals.

What’s included?

• 12 workouts on 6 DVDs that rapidly build, chisel, and refine your body using SSP Training.

• A set of 7 portion-control containers and a Shakeology® shaker cup to help you master the art of nutrition—and sculpt your ultimate physique.

• The Master’s Hammer and Chisel Program and Nutrition Guide, with your straightforward eating plan, easy-to-make recipes, and Sagi and Autumn’s expert tips for getting the most out of your workouts.

• Quick-Start Guide lays out your 3-step blueprint for building the body you’ve always wanted.

• 60-Day Calendar that shows you which workout to do each day for efficient and effective training.

• PLUS 2 FREE BONUS WORKOUTS
10 Min Ab Hammer: Carve definition into your core while strengthening your entire ab complex AND
10 Min Ab Chisel: This core-crusher will transform your midsection, without ever getting on the floor.

***EXCLUSIVE! When you purchase this program through me with me as your coach, you will get the FREE bonus workout, The Master’s Cardio!***

When Sagi and Autumn want tough, fat-chiseling cardio, The Master’s Cardio DVD includes their go-to moves.  Short, but intense, this workout boosts aerobic capacity, power, and muscular endurance—without impacting your
lean-muscle gains.

Can I stream The Master’s Hammer and Chisel workouts?

Yes! If you purchase The Master’s Hammer and Chisel and become a Premium Team Beachbody® Club member, you’ll get unlimited access to Beachbody® On Demand, where you can stream The Master’s Hammer and Chisel and hundreds of proven Beachbody workouts via any desktop, laptop, tablet, TV, or mobile device—wherever you have an internet connection. Just look for “Purchased Programs” on Beachbody On Demand to access The Master’s Hammer and Chisel.

Related Posts: My Journey with Hammer and Chisel: Overview

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Hammer and Chisel Journey - Day 26: ISO Speed Hammer

Day 26 - ISO Speed Hammer

uh... can I have her abs??

Please see my previous blog post from Hammer and Chisel - Day 5 for a full description of the workout to include pictures of some of the moves.

We have not seen this workout since Day 5 and it is now Day 26! One thing about this program is that you never get bored doing the same old workouts over and over!  There are so many different workouts that I have a hard time keeping them all straight and remembering which one is which!  I would say that this Hammer and Chisel program really defines the term muscle confusion!  

This workout really BURNS the muscles and works them to fatigue which induces change.  It really goes back to the basics utilizing push ups, squats, lunges, lateral raises, bicep curls, tricep kickbacks (this is not a full list), but you get my point. Sagi really covers all the basics with this workout and works all of your muscle groups.  This workout is very challenging, but in a good way! I really like this one!

Hammer and Chisel Journey - Day 15: Total Body Hammer

Day 15 - Total Body Hammer

...and this workout will REALLY leave you feeling sore!

Please see my previous blog post Hammer and Chisel - Day 7 for a full description of this workout to include pictures of the moves. 

I used the same weight amount that I used on Day 7, so there is nothing new to report today regarding the workout itself. I will say that I am REALLY sore! I can't believe how sore that I am.... oh, and did I mention that I am feeling VERY sore???  Oh, and satisfied!  I will admit that it is a satisfying feeling for sure!

OK... see you tomorrow for Hammer and Chisel- Day 16 (if I can move, that is!) 

Hammer and Chisel Journey - Day 49: Total Body Hammer

Day 49 - Total Body Hammer

Please see my previous blog post Hammer and Chisel - Day 35 for a full description of this workout to include pictures and video clips of the moves.

...And this workout will definitely make you sweat!!

I don't think that I did a good job telling you how much weight that I was using on previous blog posts for this workout, so I will outline below the weight that I was using and try to highlight increase in weight as appropriate.


Round 1: 

Bench Press –  I used the stability ball for this – but a simple bench press! I used 25 pound dumbbells. (a significant increase from the first time that I did this workout using 12 pound dumbbells)  This was heavy for me... 20 pounds probably would have been a better choice!

Squat – a simple squat with knees shoulder distance apart. This move gets significantly harder with the weight over time. I used 25 pound dumbbells.


Reverse Grip Row – Bend at the waist and pull towards you, focusing on your back. I used 15 pound dumbbells for this move.

Round 2:


Incline Fly  – Same as the bench press but you do a fly move on an incline...so that you work your upper chest more. I did this on the stability ball using 15 pound dumbbells. (an increase from 10 and 12 pound dumbbells)

Reverse Lunge– Step back lunges. Round one is the right leg, round 2 is the left leg. I used 25 pound dumbbells.

Wide Pull-Up – HARD!!!. I am still using the resistance band attached to the door for this move.  My husband uses the pull up bar.

Round 3: 

Military Press –  Shoulder workout – I performed this seated on the stability ball using 10 pound dumbbells (an increase from 8 pound dumbbells).

Split Squat – One leg up on a chair (couch for me) and then you squat with the other leg. Round 1 is the right leg, and round 2 is the left leg. I used 25 pound dumbbells for this move.

Post Delt Fly – This is a one-armed deltoid - just swing your arm up to the side from a bent over position leaning on the ball. This one is a lot harder than it seems and really becomes very difficult by the end.  I used a 10 pound dumbbell, an increase from an 8 pound dumbbell.


Total Body Hammer Review & Thoughts: 


 This is definitely the most “classic weight lifting” round of the program.  I really enjoy it and I always work up a crazy sweat – the rest period between moves is very short! I have been able to increase my weights a little bit since the last time that I completed this workout, so I know that I am getting stronger! Be sure to track your weights and track your progress! I wish that I was doing a better job writing my weights down... so learn from my mistakes on this! :)

Hammer and Chisel Journey - Day 51: MAX Hammer Strength

Day 51 - MAX Hammer Strength

...and this workout will surely make you sweat!!

Please see my previous blog post Hammer and Chisel Day- 9 for a full description of this workout. 

I can tell that I have gotten much stronger as evidenced by the fact that I can do push ups for a full minute without having to go down on my knees! This is new for me! When we started this journey, I struggled to do 30 seconds before dropping to my knees! 

The moves are as follows:   (body weight –> 60 secs and weighted –> 8 reps)

• Reverse Lunge without weight followed by weighted Reverse Lunge (left then right) for eight reps. I used 25 pound dumbbells. My 11yo son who joined me today used 12 pound dumbbells

• Push-ups for one minute followed by Chest Press (Bench Press) (on ball or bench or floor even) I used 25 pound dumbbells and performed it on the stability ball. My son used 12 pound dumbbells.

• Body-weight squats for one minute followed by shoulder squats (dumbbells on shoulders) I used 25 pound dumbbells. My son used 12 pound dumbbells.

• Pull-ups for one minute follwed by Lateral pullovers on the stability ball (one dumbbell) I used one 25 pound dumbbell. My son used a 12 pound dumbbell. I did the pull ups using a resistance band attached to the door.  My son used the pull up bar and was able to do 12 pull ups! :) *On a side note, he has been chosen by the school to represent the 6th grade in their First in Fitness event where he be participating in the triathlon event. He will run one mile, do sit ups for one minute, and as many pull ups as he can do! I am very proud of him! This will take place in April.

• Good mornings for one minute followed by dead-lifts. I used 25 pound dumbbells and my son used 12 pound dumbbell.

• Chin-ups for one minute followed by one arm row (Right/Left) for eight reps. I used a 15 pound dumbbell. My son used an 8 pound dumbbell. Again, I did use the resistance band attached to the door for the chin ups.

• Low sumo squat for one minute (you remain in the squat position throughout the entire minute and never fully stand all of the way up) followed by weighted sumo squats (1 dumbbell) I used a 25 pound dumbbell. My son used a 12 pound dumbbell.

• Resistance Band military press for one minute followed by seated military press. I used 12 pound dumbbells (an increase from 10 pound dumbbells). My son used 8 pound dumbbells.

• Bulgarian split squat for one minute followed by single leg step up  (Right then left after completing both moves) The single leg step up is REALLY hard by this point! I used a 10 pound dumbbell. My son did it without weights.

• Ledge calf raises on edge of bench or step (or on the floor) for one minute followed by seated calf raise (with dumbbells on thighs) I used 25 pound dumbbells. My son used 12 pound dumbbells. 

I enjoy this workout... It is a good workout, gets the heart going by using the large muscle groups with all of the squats, and definitely leaves you feeling worked!  And..... I am pretty sure that I am going to be sore, lol! I feel like I have been sore every day for the last 51 days, lol.  However, I actually have started using Beachbody's Recovery Formula and I can tell a difference. I think that I would be much more sore without it.  I started using the Recovery about half-way through this program, and I can definitely tell a difference!

See you tomorrow for Hammer and Chisel - Day 52! 

Hammer and Chisel Journey - Day 17: Max Hammer Strength

Day 17 - Max Hammer Strength

Please see my previous blog post Hammer and Chisel - Day 9 for a full review of this workout by Sagi Kalev. Nothing has really changed for me with regard to this workout from Day 9 to Day 17.  I used the same amount of weight for the exercises.  I definitely feel as though my legs are getting stronger, but don't be fooled... this workout is still a BEAST!  The above picture is a good one to represent this workout because this one will definitely leave you SORE afterwards! The heavy lifting for eight reps is very effective, I can attest to that! 

If we could really just to go Costco for a body like Sagi's versus working hard for 30-40 mins EVERY day... I would do it in a heart beat! Ha! The Costco reference is an inside joke... once you have done the workout, you will get it! 

See you tomorrow for Hammer and Chisel - Day 18!

Hammer and Chisel Journey - Day 31: Chisel Balance

Day 31 - Chisel Balance

I am so disappointed and sad to report that I missed today's workout!! I did not get it done. Life and my children's extracurricular activities got in the way. I regret that I did not plan my day better to prevent missing a workout.

So, as this picture depicts.... it really does no good to make excuses! And there really are no good excuses anyway! It comes down to one thing... making a decision to commit to something and sticking to it!  I should have planned better to make time in my busy day to exercise.  My exercise time is my "me" time... so it is definitely missed when I skip a workout!  

In 30 days, this has been the first workout that I have missed and I am committed to finish STRONG to the end without missing another workout!  Hopefully you readers (if there are any of you out there) will keep me accountable to this proclamation!

OK... So after an "extra" day of rest, I will see you tomorrow for Hammer and Chisel - Day 33! 

Hammer and Chisel Journey - Day 13: Chisel Balance

Day 13 - Chisel Balance

Please see my previous blog post from Hammer and Chisel - Day 1 for a complete description and outline of this workout to include pictures of the moves, etc.  

Nothing really has changed for me since Day 1 with regard to this workout.  It is still HARD and it still requires a lot of BALANCE.  Of all of the workouts performed thus far, this one is probably my least favorite probably because it exposes my weaknesses.  This is a very challenging workout!  It really induces muscle burn and it is quite tough cardiovascularly also! It is not described as a cardio workout, but it packs a pretty good cardio punch in my opinion! 

The hardest move is still the split squat jumps... my heart was really racing by the time I completed one side and I still had to do the other side while being completely out of breath with no time to recover!!  However, I don't let myself press pause... but this would certainly be a spot in the workout where I could certainly understand if someone did press pause.  Certainly not as hard cardiovascularly, but the pistol squat/upright row move is probably the next hardest move in that it requires tremendous balance and causes the most significant muscle burn that I have experienced in a LONG time. My husband couldn't finish the set! And I had to touch my leg down for a few seconds rest several times because of the BURN!!  

OK... that's a wrap!  See you tomorrow for Hammer and Chisel - Day 14! 

Hammer and Chisel Journey - Day 41: Chisel Balance

Day 41 - Chisel Balance

Please see Hammer and Chisel - Day 1 for a full description of today's workout by Autumn Calabrese.  

Let me just say that this particular workout is probably my least favorite of all of the workouts in this entire program.  I was really feeling VERY unmotivated to get this done today!! However, somehow... some way, I made myself do it! I feel better now that it is behind me and I am so glad that I did not let my lazy alter ego take over today!  If I can do it, you can too! GET IT DONE!!

This picture describes exactly how I felt today!! Sometimes you really have to DIG DEEP to find the motivation to keep going.... it was definitely one of those days for me!

See you tomorrow for Hammer and Chisel - Day 42! Hopefully, I will be feeling more motivated tomorrow! :)

Hammer and Chisel Journey - Day 21: ISO Strength Chisel

Day 21 - ISO Strength Chisel

Some notes – All moves are 10 reps, followed by a 10 second isometric (ISO) hold.  AND you repeat everything twice.... so a total of three sets for every move!  This becomes VERY challenging!  She does allow for time to stretch before she moves on to the next move.

Sumo Squat – Toes pointed out. Use weights and keep your back straight. Down & up 10 times, then HOLD! Repeat twice. I used 15 pound dumbbells.

Push Up – Simple move, hard to do! :) 10 pushups, followed by holding for 10 seconds in the down position. Repeat twice.  I had to do each hold on my knees for all three sets.  By the third set, I could not even do the 10 push ups on my feet, had to go down to my knees!  This is an improvement from Day 21 in which I performed all of it on my knees!

Split Squat – One foot on the bench and you drop down 10 times on each side, followed by an isometric hold.  Repeat twice.  This one REALLY burns by the time that you are done! I used 15 pound dumbbells.  

Pull Up – Again, simple move, but hard to do! 10 Pull ups, followed by a HOLD at the top for 10 seconds. Repeat twice. I used a resistance band attached to the door. My husband uses the pull up bar.

Step Up Side Hold – In this move, you step up onto the bench with one foot 10 times from the SIDE. Then, you HOLD for 10 seconds with your leg in front of you. Repeat twice.  Autumn really likes to keep hammering on those legs!! This one really BURNS! I am holding a 10 pound dumbbell.

One Arm Row – Straightforward, a one arm row with weights. The isometric HOLD is at the top for 10 seconds. Repeat twice. I used an 8 pound dumbbell.

Sit up C- Curve – Situps with a light weight held at your chest. Make sure you keep your chest up. The isometric hold is for 10 seconds in the down position. Repeat twice. I used a 10 pound dumbbell.
  

Lateral Raise – Light weights for this one! A lateral raise with an isometric hold at the top of the move. Repeat twice. Shoulders really feel the burn! I used 3 pound weights.

ISO Strength Chisel Review: 

This is a really TOUGH workout.  Even my husband thinks that this one is really tough! The isometric hold is what really makes this difficult. These ISO moves really work!! I felt the burn long after the workout (and this one always makes me pretty sore!) Although drinking Recovery Formula really helps with this!  Before Hammer and Chisel, I have never really been one to use this supplement... but I am definitely a believer in this product with this program!!

Hammer and Chisel Journey - Day 45: ISO Strength Chisel

Day 45 - ISO Strength Chisel

Some notes – All moves are 10 reps, followed by a 10 second isometric (ISO) hold.  AND you repeat everything twice.... so a total of three sets for every move!  This becomes VERY challenging!  She does allow for time to stretch before she moves on to the next move.

Sumo Squat – Toes pointed out. Use weights and keep your back straight. Down & up 10 times, then HOLD! Repeat twice. I used 25 pound dumbbells.

 

Push Up – Simple move, hard to do! :) 10 pushups, followed by holding for 10 seconds in the down position. Repeat twice.  I had to do each hold on my knees for all three sets.  By the third set, I could not even do the 10 push ups on my feet, had to go down to my knees!  This is an improvement from Day 21 in which I performed all of it on my knees!

Split Squat – One foot on the bench and you drop down 10 times on each side, followed by an isometric hold.  Repeat twice.  This one REALLY burns by the time that you are done! I used 25 pound dumbbells.  

Pull Up – Again, simple move, but hard to do! 10 Pull ups, followed by a HOLD at the top for 10 seconds. Repeat twice. I used a resistance band attached to the door. My husband uses the pull up bar.

Step Up Side Hold – In this move, you step up onto the bench with one foot 10 times from the SIDE. Then, you HOLD for 10 seconds with your leg in front of you. Repeat twice.  Autumn really likes to keep hammering on those legs!! This one really BURNS! I am holding a 10 pound dumbbell.

One Arm Row – Straightforward, a one arm row with weights. The isometric HOLD is at the top for 10 seconds. Repeat twice. I used a 10 pound dumbbell.

Sit up C- Curve – Situps with a light weight held at your chest. Make sure you keep your chest up. The isometric hold is for 10 seconds in the down position. Repeat twice. I used a 10 pound dumbbell.

  

Lateral Raise – Light weights for this one! A lateral raise with an isometric hold at the top of the move. Repeat twice. Shoulders really feel the burn! I used 5 pound weights with this move and was really challenged with this amount of weight!

ISO Strength Chisel Review: 

The isometric hold is what really makes this difficult. These ISO moves really work. I felt them in my muscles for the next 36 hours after completing the workout.  By far, the hardest move for me on this set was split squat. The outside of my booty was BURNING. I love being able to tell very quickly during these workouts which muscles I rarely use.

See you tomorrow for Hammer and Chisel - Day 22!

Hammer and Chisel Journey - Day 23: Max Hammer Strength

Day 23 - Max Hammer Strength

This workout is almost 40 minutes in length and includes your warm-up and cool-down.  Modifications are provided.

The workout is set up as follows: One body-weight movement is done for 60 seconds and then you do a similar weighted move that targets the same muscle group for 8 reps.  He tells you to lift HEAVY for the 8 reps in an effort to fatigue the muscle.

The moves are as follows:   (body-weight – 60 secs/weighted – 8 reps)
Reverse Lunge/Weighted Reverse Lunge (left then right)
Push-ups/Chest Press (on ball or bench or floor even)
Body-weight squats/shoulder squats (dumbbells on shoulders)
Pull-up/Lat pullover (one dumbbell)
Good mornings/dead-lifts
Chin-ups/ one arm row (Right/Left)
Low sumo squat/weighted sumo (1 dumbbell)
Band military press/seated military press
Bulgarian split squat/single leg step up  (Right then Left after completing both moves)
Ledge calf raises on edge of bench or step/seated calf raise (with dumbbells on thighs)

Max Hammer Strength  Review and Thoughts:

I loved this workout and really enjoyed combining the 60 seconds of body-weight work with  the heavy weighted reps!  I loved that I could go super heavy because the reps were lower and you were only doing one set with the dumbbells even though you were fatiguing them first.  I feel like the cool downs could be a bit longer, but I just stretch a bit more at the end on my own.

Sagi is funny and offers his usual strong motivation and great sense of humor. In addition, he gives form pointers and technique suggestions.

Hammer and Chisel Journey - Day 42: Max Hammer Strength

Day 42 - Max Hammer Strength

This workout is almost 40 minutes in length and includes your warm-up and cool-down.  Modifications are provided.

The workout is set up as follows: One body-weight movement is done for 60 seconds and then you do a similar weighted move that targets the same muscle group for 8 reps.  He tells you to lift HEAVY for the 8 reps in an effort to fatigue the muscle.

The moves are as follows:   (body weight –> 60 secs and weighted –> 8 reps)

Reverse Lunge/Weighted Reverse Lunge (left then right) I used 25 pound dumbbells.

Push-ups/Chest Press (on ball or bench or floor even) I used 25 pound dumbbells.

Body-weight squats/shoulder squats (dumbbells on shoulders) I used 25 pound dumbbells.

Pull-up/Lat pullover (one dumbbell) I used one 25 pound dumbbell.

Good mornings/dead-lifts

Chin-ups/ one arm row (Right/Left) I used a 15 pound dumbbell.

Low sumo squat/weighted sumo (1 dumbbell) I used 25 pound dumbbells.

Band military press/seated military press I used 10 pound dumbbells.

Bulgarian split squat/single leg step up  (Right then left after completing both moves) The single leg step up is REALLY hard by this point! I used a 10 pound dumbbell.

Ledge calf raises on edge of bench or step/seated calf raise (with dumbbells on thighs) I used 25 pound dumbbells.

Max Hammer Strength  Review and Thoughts:

I loved this workout and really enjoyed combining the 60 seconds of body-weight work with the heavy weighted reps!  I loved that I could go super heavy because the reps were lower and you were only doing one set with the dumbbells even though you were fatiguing them first.  I feel like the cool downs could be a bit longer, but I just stretch a bit more at the end on my own.

Sagi is funny and offers his usual strong motivation and great sense of humor. In addition, he gives form pointers and technique suggestions.

Hammer and Chisel Journey - Day 44: ISO Speed Hammer

Day 44 - ISO Speed Hammer

Please see my previous blog post Hammer and Chisel - Day 5 for a full description of this workout.

Some notes – This is a really unique workout in which you hold a move isometrically, but each move is turned into a three-step motion. For example, with pushups you go down in three distinct “hops or levels”.  You do that for 10 reps, and then the next 10 are FAST (hence the SPEED part of the name!)

Push Up –  Straightforward – 10 slow push ups, followed immediately by 10 fast ones!

Static Lunge – With weights – lunge position. Down for 3 then up.. followed by 10 fast reps. I used 25 pound dumbbells for this (this is an improvement from 15 pound dumbbells.)

Chin Ups – Reverse grip chin-ups – 10 slow followed by 10 fast. I am still using the resistance band attached to the door for these even by day 44!

Deadlift – With weights – you go down in three motions, then up.. followed by 10 fast reps.  I used 25 pound dumbbells for this.  This is an improvement from 12 pound dumbbells.

Side Lateral Raise – Standard lateral raises... use lighter weights. I used 8 pound dumbbells and had to drop to 5 pounds mid-set.

Sumo Squat – Your feet go further than hip-width apart with your toes pointed out. Hold a weight with both hands at the center of your body and squat down in three motions, and back up.... followed by 10 fast reps. I used one 25 dumbbell for this.

Rear Delt Cross Fly –  Hold the band in both hands and stand on top of it on the floor. Cross the bands and bend at the waist. You then reverse fly up, focusing on your back and deltoids. This one REALLY starts to burn!

Pistol Squat – Just like Autumn’s earlier move from the Chisel Balance workout, a one-leg squat with your other leg out in front of you. Go down in three motions, followed by 10 fast reps. I used 25 pound dumbbells. This one really starts to burn!!

Curl Face Down – Bicep curls lying across the ball extending in three motions.... followed by 10 fast reps. My arms are still on fire!! I used 12 pound dumbbells.

Calf Raises – Up & down holding weights! They recommend standing on the back of a bench so you can lower your calves more. I did mine directly on the floor and my husband did his on the steps. I used 10 pound dumbbells.

Tricep Kickback Twist – Bend at the waist, and kick your arms back and rotate them back forward into a bicep curl move. I used 10 pound dumbbells.

ISO Speed Hammer Review & Thoughts: 

I didn’t think this one was as difficult as the Hammer Plyo workout. It’s short and fast-paced....in and out. This workout is only about 23 mins and by the time that you factor in the warm up and cool down, you only have to work for about 17-18 mins!  I used heavier weights this go around and really got a good workout in! I can still feel the burn!


It does feel great to get a full-body workout in – this one covers everything!

See you tomorrow for Hammer and Chisel - Day 45!

My Meal Plan for Today:

Hammer and Chisel Journey - Day 47: Hammer Conditioning

Day 47 - Hammer Conditioning

Some notes -This workout consists of compound moves with HEAVY weights. This is real weight lifting using multiple muscle groups at the same time including some balance moves! This workout is shorter, but don't be fooled by the length... it is very challenging! There are only 8 moves total, two moves per set, then repeat. Every move is 12 reps.  This feels like a cardio workout and is really also a great total body workout!

Please see my previous blog post Hammer and Chisel - Day 37 for a full description of the Hammer Conditioning Workout .

Set 1

Clock Push Up Crunch – This one is fun! It’s a push up at the 12:00 position, followed by tapping your right knee to your right elbow. Then rotate to 1:00, and do the same thing, all the way around the clock. Round 2 is the same thing, but going counterclockwise. 12 reps!

Side Lunge Row – A side lunge followed by a row. Round one is the left leg, and round 2 is the right leg. I used 12 pound dumbbells.

Set 2

Fly Lunge Twist – It’s a tricky move. You use a very light weight in your right hand. Stand up straight with your arms open and bring them together in front of you. Then, keeping your arms in front, do a reverse lunge with your right foot going back. At the bottom of the lunge, twist to your left across the forward leg. Stand up & repeat. Round 2 is the same move but the opposite direction & lunge. Major shoulder burner!! Sagi only uses an 8 pound weight for this... trust me! Use light weight!  I used a 5 pound weight and dropped to 3 pounds half-way through and was about to die by the end of 12 reps!  My husband started with an 8 pound weight and had to drop to 5 pounds mid-set.

Sumo Squat Press - This is a simple move and also a move that we have already performed in other workout within this program. Weights are at your shoulders with wide feet, and toes pointed outwards. You do a sumo squat, followed by a should press.  I used 15 pounds for the first set and then had to drop to 12 pounds for the second set because my shoulders were burning so much from the fly lunge twist!

Set 3


Burpee Renegade Upright Row  – This is my favorite move!  Very challenging compound move! Standing up with weights in hand, you drop to the ground and jump back to plank. Then you do a row on each arm (left & right). Jump forward again, stand up straight and do a row. I used 10 pound dumbbells.

Stiff Leg Deadlift Crunch – A balance move with an ab component - standing on one leg, you do a deadlift by pivoting down at your hip and letting your other leg float backward. On the way back up, you lift that back leg up to your chest in a standing crunch move. I used a 12 pound weight. Round 2 is the opposite side.

Set 4


Plank Raise Tap Crunch – A plank with the following moves – lift right arm forward, and back down. Lift right arm out to the side, and back down. Then bring your left foot up and tap it with your right hand. Round 2 is the opposite side.  This is VERY challenging to complete for 12 reps!!  It is very important to keep your bottom down while in the plank position to get the max benefit from this move.  Check out the following video for this move:

Reverse Lunge Curl Kickback – Here’s how this one works! Start with a reverse lunge on your right leg. Once you are in the lunge position, do a bicep curl. With the weights curled up, lean forward (still in the lunge position) and do a tricep kickback. Stand up & repeat. Round 2 is the opposite side. I used 10 pound dumbbells.

Hammer Conditioning Review & Thoughts:

This was Sagi’s Hammer workout that includes multiple compound moves within a single exercise. I love these kinds of moves because they are usually functional and engage your core. I definitely was winded at the end of this workout as the pace was very quick with very little rest between moves.  This one will definitely get your heart rate up even though it is not considered a cardio workout!  This is probably my husband's biggest complaint... he feels there should be more time to rest between moves because you are often pretty winded at the end of some of these compound moves! But, I think that Sagi's goal is to get your heart rate up and keep you there!!  Great total body workout!!

Hammer and Chisel Journey - Day 24: Chisel Cardio

Day 24 - Chisel Cardio

This is an intense cardio workout from Autumn Calabrese! If you are used to 21 Day Fix and Fix Extreme workouts, then you may not have felt this to be so difficult. However, if you are not used to training with Autumn, then this workout is sure to BURN your BOOTY!!  

There are 2 rounds and each move is 60 seconds long.  You repeat each move to form the second round.


The moves are as follows:

Over the Top – This move has you going stepping up on a chair with both feet and then stepping down the other side. I performed this move with a chair as I do not have a bench.

Over the top

Pull Up – 60 seconds of pull ups! I used the resistance band attached to the door.

Modified pull ups

Dumbbell Swing – Hold on to a dumbbell and swing it UP and then back between your legs! I I really enjoyed this move!  

Figure 8 – This is an ab move. Sit in a C-position and you rotate a light dumbbell in a figure-8 pattern. I used a 12 pound weight.

Burpee – A normal burpee! Down, back, and jump UP! No weights!


Sword Pull (L / R) – This move was in 21 Day Fix Extreme. It’s a side lunge with a sword pull up on the step up, with a weight.

Sword pulls

Forearm Plank Kick – This is a plank move on your forearms. You need to keep your butt down and kick to each side. This one really burns!

Side Step Up Kick (L / R) – Similar to over the top, except you don’t go over the top. You keep one foot on the bench (or in my case, the fireplace) the entire time. Step up and KICK with that foot. It should be a slow & controlled movement! Also, you should be holding a weight for this one up at your chest. I used an 8 pound weight.  This one is really HARD to complete for the duration!

Side step up kick

Review: 
Even by Day 24, This workout is still VERY challenging! By the end of the last move (10 reps on each side) for the second time, your legs truly feel like JELLO!! Even though this is considered a cardio workout, it really serves as more of a total body workout.  This workout is one of my favorites, but I also am a bit of a cardio junkie! 

See you tomorrow for Hammer and Chisel - Day 25!

Hammer and Chisel Journey - Day 43: Total Body Chisel

Day 43: Total Body Chisel

Sneak Peek of several moves

Please see my previous blog post Hammer and Chisel - Day 29 for a full description of this workout by Autumn Calabrese.  As usual, Autumn does not disappoint with this total body workout that is sure to get your heart pumping!

By Day 43, I can definitely feel that I much stronger.  I have significantly increased my weights used for each exercise:

Round 1
Squat (traditional) *I increased my weights to 25 pound dumbbells (from 20 pounds).

Bench Press (using the bench or stability ball) *I increased my weight to 25 pound dumbbells (and this was very challenging for me) from 15 pounds.

Reverse Grip Row *I increased from 10 pound dumbbells to 12 pounds.

*repeat round twice for a total of three times

Round 2
Lunge (R/L 10 each leg) *I increased from 20 pound dumbbells to 25 pounds.

Incline Fly (using the bench or ball at a 45 degree angle) *I increased from 12 pounds to 15 pound dumbbells.

Dumbbell Pullover (using the bench or ball) *I used 24 pounds total for this move (this was actually the same as before).

*repeat round twice for a total of three times

Round 3
Step Up Crossover Lunge (R/L 10 each leg using the flat bench or a step) *I used a 10 pound dumbbell. (this gets really difficult by the end and it is hard to maintain a heavy weight for the duration of this move. I used 8 pounds last time.)

Step up crossover lunge 

Incline Bicep Curl (using bench or ball at 45 degree angle) *I increased from 10 pound dumbbells to 12 pounds.

Tricep Bench Dip (using the bench or step) 
*repeat round twice for a total of three times

Whew!  I'm beat!  The Step up Crossover Lunges are very challenging!!  I was performing them on my fireplace which is set pretty high.  This workout is really true to its name in that it truly is a total body workout!  I really enjoyed it and felt challenged. Oh Man! I also had to do 10 min Ab Chisel after this!!

See you tomorrow for Hammer and Chisel - Day 44!

My Meal Plan for Today: 

Hammer and Chisel Journey - Day 29: Total Body Chisel

Day 29 - Total Body Chisel

This workout is a typical Autumn Calabrese style workout.  If you are a fan of 21 Day Fix and Fix Extreme workouts, then you will feel right at home for this workout!  For this workout you will need moderate to heavy dumbbells depending on your ability.  I used between 12 - 25 pound dumbbells (an increase from the last time that I did this workout on Day 19).  You will also need a bench if you have one available.  If you don’t have a bench you can use an exercise ball and steps, fireplace, or chair (or do the modifications shown in the workout).

This workout is roughly 36 minutes in length. The setup is 3 circuits of 3 moves within each circuit with 10 repetitions. You repeat each move three times to complete one circuit!  That is a lot of repetition! She gives you a small rest break between circuits.  You are not performing a ton of reps, so you are expected to use a weight that is "heavy" for you.  Autumn really keeps you moving and speaks to form and safety all throughout the routine.  She gives you reassurance as to "where you should be feeling it" and thoroughly explains how to do each move.

Bench press on stability ball

Round 1
Squat (traditional)
Bench Press (using the bench or stability ball)
Reverse Grip Row 
*repeat round twice for a total of three times

Reverse grip rows

                                                        Incline flys

Round 2
Lunge (R/L 10 each leg)
Incline Fly (using the bench or ball at a 45 degree angle) 
Dumbbell Pullover (using the bench or ball)
*repeat round twice for a total of three times
                                               

Dumbbell pullovers

                                                    Incline bicep curls
Round 3
Step Up Crossover Lunge (R/L 10 each leg using the flat bench or a step) 
Incline Bicep Curl (using bench or ball at 45 degree angle) 
Tricep Bench Dip (using the bench or step) 
*repeat round twice for a total of three times

Tricep dips

Whew!  I'm beat!  The Step up Crossover Lunges are very challenging!!  I was performing them on my fireplace which is set pretty high.  This workout is really true to its name in that it truly is a total body workout!  I really enjoyed it and felt challenged. Oh My! I also had to do 10 min Ab Chisel after this!!

See you tomorrow for Hammer and Chisel - Day 30!

My Meal Plan for today:

Hammer and Chisel Journey - Day 19: Total Body Chisel

Day 19: Total Body Chisel

This workout is a typical Autumn Calabrese style workout.  If you are a fan of 21 Day Fix and Fix Extreme workouts, then you will feel right at home for this workout!  For this workout you will need moderate to heavy dumbbells depending on your ability.  I used between 10 - 20 pound dumbbells.  You will also need a bench if you have one available.  If you don’t have a bench you can use an exercise ball and steps, fireplace, or chair (or do the modifications shown in the workout).

This workout is roughly 36 minutes in length. The setup is 3 circuits of 3 moves within each circuit with 10 repetitions. You repeat each move three times to complete one circuit!  That is a lot of repetition! She gives you a small rest break between circuits.  You are not performing a ton of reps, so you are expected to use a weight that is "heavy" for you.  Autumn really keeps you moving and speaks to form and safety all throughout the routine.  She gives you reassurance as to "where you should be feeling it" and thoroughly explains how to do each move.

Round 1

Squat (traditional)

Bench Press (using the bench or stability ball)

Reverse Grip Row 

*repeat round twice for a total of three times

Round 2

Lunge (R/L 10 each leg)

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

Dumbbell Pullover (using the bench or ball)

*repeat round twice for a total of three times

Round 3

Step Up Crossover Lunge (R/L 10 each leg using the flat bench or a step) 

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

Tricep Bench Dip (using the bench or step) 

*repeat round twice for a total of three times

Whew!  I'm beat!  The Step up Crossover Lunges are very challenging!!  I was performing them on my fireplace which is set pretty high.  This workout is really true to its name in that it truly is a total body workout!  I really enjoyed it and felt challenged.  Please see my related blog Hammer and Chisel - Day 29 for video clips of the various moves within this workout.  Sorry!  By the time that I got to Day 29, I was smart enough to take some video clips!!  

See you tomorrow for Hammer and Chisel - Day 20.

Hammer and Chisel Journey - Day 40: Hammer Power

Day 40: Hammer Power

I feel as though as I have stepped into the middle of a "clean nightmare"..... Just kidding!  Seriously though, this workout really incorporates A LOT of cleans!  Each moves builds on top of the next move with the clean being the building block move of this workout.  All this being said, it really is a very effective workout that includes some great heavy power lifting.  I will just trust Sagi in the order in which he has placed these workouts because we have done Hammer Power a lot and often lately!  I was able to go up on the weights some this time on moves that did not require a press.  When a press was required, I maxed out at 15 pound dumbbells and used 25 pound dumbbells for moves without press involvement.  This is a nice improvement for me!  I can tell that I am getting much, much stronger!  

Please see Hammer and Chisel Journey - Day 28 and Hammer and Chisel Journey - Day 30 for a more descriptive account of this workout and featured video clips of many of the workout moves.