Well now that we are starting week 4, I can share my week two breakdown with you all. Sorry it’s been a crazy busy few weeks. Better yet, I have a before and after progress picture to share with you all at the end of the post. I don’t see much change in two weeks, but I see a little more definition in my midsection area (come on six pack!).
We still LOVE this workout series and get excited to do the workouts every day! Alright, here is it!
Trainer: Autumn Calabrese
Chisel Cardio Duration: About 40 Minutes
Chisel Cardio Required Equipment: Weights, pull-up bar, bench or ball, resistance band
- Over the Top- Holding a weight you step up on the bench, then step down, always keeping one foot on the bench. This one is a real butt burner.
- Pull Up- 60 seconds of pull ups! I used the bands, but one day I will be able to do a pull up!
- Dumbbell Swing- Hold on to a dumbbell and swing it up and then down between your legs
- Figure 8- This is an ab move where you sit in the C-position and rotate a light dumbbell in a figure 8 pattern.
- Burpee- Regular burpee.
- Sword Pull (L/R) – Side lunge with a sword pull on the step up with weight.
- Forearm Plank Kick- A forearm plank with a side kick for 60 seconds. Harder than it sounds!
- Side Step Up Kick (L/R)- Similar to over the top, but you just step up and down on one side at a time, with a weight.
Max Hammer Strength
Trainer: Sagi Kalev
Max Hammer Strength Duration: About 40 Minutes!
Max Hammer Strength Required Equipment: Weights, pull-up bar, bench or ball, resistance band
- Reverse Lunge – No weights, just a regular lunge
- Reverse Lunge – Reverse lunge again, but this time with weights, 10 reps.
- Push Up – 60 seconds of pushups
- Bench Press – On your back on the ball or bench. Standard bench press with weights
- Squat –squats for 60 seconds without weights
- Shoulder Squat – HEAVY weighted squats with weights at the shoulders
- Pull Up – Pull ups for 60 seconds, I used the bands and still got a really good burn
- Pullover – While on your back, using a heavy weight you extend your arms over your head and pull over and back down.
- Good Morning– You have your hands behind your head and bend forward at the waist and come up. No weights just max reps for 60 seconds.
- Stiff Leg Deadlift – Deadlift with weights and straight legs.
- Chin up – Pull ups with your palms facing you. Again I used the bands.
- One Arm Row – Hand on the bench, 10 reps of a heavy weight row.
- Stay Low Sumo – This is like a pulsing sumo squat. You get into a sumo squat and you come up halfway then back down. This one really BURNS.
- Sumo Squat – Same as the previous but with weights and a full range of motion.
- Band Military Press – I did not like this move at all. You stand on the band with both feet and bring it up into a military press. This one really hurt my bad shoulder.
- Military Press –10 rep regular military press with weights.
- Split Squat – No weights, one leg on a chair behind you.
- Step Up – Heavy weights, one foot stays on the bench, and then you step up & down.
- Ledge Calf Raise – No weights, calf raises on the legs of your bench, or Erik used the stairs.
- Calf Raise – Seated calf raises, weights go on your knees, 10 reps.
Trainer: Autumn Calabrese
Chisel Agility Duration: About 40 Minutes!
Chisel Agility Required Equipment: None!
Guys, you all know I HATE agility workouts, but I really enjoyed this one. I say enjoyed, but that doesn’t mean it was a walk in the park. You do all ten moves, get a break then you do them all again to complete the workout.
- High Knees / Fast Tire Feet – You do high knees going forward, and then wide knees going back.
- Plank X Taps – Plank position, and Autumn calls out which hand or leg you should lift and tap down. Killer!
- Shuffle / Grapevine – You grapevine in one direction and shuffle the other direction. She plays with the directions and makes you change it up sometimes.
- Lateral Squat Hop – Autumn calls out which direction you move while you are in a squat position.
- Multidirectional Lunge – Front lunge/ Side lunge / Reverse lunge on one foot, then switch to the other foot after 30 seconds.
- Rotating Squat Jump – 180 degree squat jumps for 60 seconds.
- Skater Triangle – Imagine a triangle on the ground. You start at the top of the triangle and you jump with one leg to the side the leg is closest to, moving in a direction to complete a triangle.
- Diagonal Jump Lunge – This is basically a crossover lunge with a jump to change directions.
- Circle In & Out – Imagine you are standing on the outer edge of a circle. Now you want to move your feet into the center of the circle then back out to the outer edge while moving in a clockwise or counter clockwise direction. Don’t get dizzy!
- Directional Squat Jump – Squat to a jump – front, left, right, back.
Trainer: Sagi Kalev
Hammer Power Duration: About 40 Minutes!
Hammer Power Required Equipment: Weights, pull-up bar, bench or ball, resistance band
- Overhead Press (Light, Medium weight) – 10 reps – The weights stay parallel to your shoes in this, so your palms are facing you.
- Squat (Light, Medium weight) – 10 reps – weights in the same position as Overhead Press, but you are squatting
- Thruster (Light, Medium weight) – 10 reps – This is actually a combo of Overhead Press and Squat. You do a squat and on the way up you go to a press.
- Jerk Press (Light, Medium weight) – 5 reps -A lunge with a simultaneous overhead press. Do this 5 times on each side.
- Deadlift (Light, Medium weight) – 10 reps – Simple deadlift
- Shrug (Light) – 10 reps – simple shoulder shrugs.
- Shrug w/ Extension (Medium) – 10 reps – when you pull your shoulders up in a shrug, you go up onto your toes; think getting kicked in the butt.
- Upright Row (Light) – 10 reps – A simple upright row.
- Full Upright Row (Medium) – 10 reps – Similar to the full upright row, but with an explosive movement and you start really low, like a deadlift.
- Clean (Light) – 10 reps – For some reason the “clean” series of moves was really hard for me to get. Start in a standing position. Then you pull the weights up and “catch” them at shoulder height with your elbows down, almost as if you were going to do an overhead press.
- Full Range Clean (Medium) – Like the last move – but this time you are going to start in a deadlift position.
ROUND 2 – For this round, the LIGHT is 10 rep, and the HEAVY is 5 reps!
- Clean & Press (Light, Heavy) – Just like the Clean, but this time adding in the overhead press from the deadlift position
- Clean & Squat (Light, Heavy) – Like the last one, but with a squat . killer!
- Clean Squat Press (Light, Heavy) – Add an overhead press to the Clean and Squat.
- Clean Squat Jerk (Left, Right, Heavy) – ALL are 5 reps – Same as above, but you add a jerk press at the end.
- One Arm Clean Squat Jerk (Left, Right / Light, Heavy) – Same as the last move, but with a single arm. Like I said the “clean” series of moves.. aka all of round 2 was very difficult for me to master. Hopefully the next time we do this video I will do better.
Chisel Balance- Already broke this one down for you all last week
Trainer: Sagi Kalev
Hammer Conditioning Duration: About 30 Minutes
Hammer Conditioning Required Equipment: Weights, pull-up bar, bench or ball, resistance band
There are only 8 moves total, broken down into two sets, 12 reps per move. You will do this for two rounds.
- Clock Push Up Crunch – You do pushups in each position of a clock. Round 1 is clockwise, Round 2 is counterclockwise.
- Side Lunge Row – A side lunge followed by a row. Round one is the left leg, and round 2 is the right leg.
- Fly Lunge Twist – This one is sort of confusing… You have the weight in one hand and you do a lunge while bringing your weighted arm out into a fly position. Repeat then do the other hand in round 2.
- Sumo Squat Press – Sumo Squat with an overhead press with weights obviously!
- Burpee Renegade Upright Row – 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.
- Stiff Leg Deadlift Crunch –standing on one leg, you do a deadlift while allowing your other leg to go be up behind you. On the way back up, you lift that back leg up to your chest in a standing crunch type of move. Round 2 is the opposite side.
- 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.
- Reverse Lunge Curl Kickback –Start with a reverse lunge on your right leg. Once you are in the lunge position, do a bicep curl and then lean forward and do a tricep kickback. Stand up & repeat. Round 2 is the opposite side.
And now what you all have been anxiously waiting for.. My week two results in photo form. There hasn’t been too much change, but I am starting to see a little ab definition for the first time in my whole life! The pictures on the left (grey zebra looking pants) are pictures from Day 1, the ones on the right (dark grey pants) are from Day 14. Can’t wait to see what my results are like at the end of week 4!
I hope everyone has a great day!