10 Minute Ab Hammer

In Coaching, Fitness Programs, Reviews by Dale HillLeave a Comment

This intense powerlifting-inspired workout will increase speed, reactive strength, and power 

Building a strong, sculpted body doesn’t require hours spent working out—just an expert approach. And with The Master’s Hammer and Chisel, seasoned trainers Sagi Kalev and Autumn Calabrese have compiled their best, most efficient techniques into 30- to 40-minute resistance-training workouts to help you craft a powerful, perfectly defined physique in just 60 days.

Throughout the entire 60 days, you’ll focus on Stabilization, Strength, and Power to rapidly build, sculpt, and refine your physique. Combine this training with proven portion-control nutrition-the way Sagi and Autumn do in The Master’s Hammer and Chisel-and you’ll build a body that’s strong, chiseled, and defined.

As I  embark on my own 60-Day Journey with The Master’s Hammer and Chisel, I will be reviewing each workout as they present themselves in the program calendar. I will add my own insights and observations about the workouts; the comments I make are my own as an Independent Certified Personal Trainer and do not necessarily represent the Celebrity Trainers or Beachbody. Full disclosure, I am also an Independent Team Beachbody Coach and a distributor of this program and all other Beachbody products. I hope the information I provide is beneficial in your personal fitness journey.

10 Minute Ab Hammer735x1102The Master’s Hammer and Chisel is one program where you could probably get away without having dedicated Ab workouts; the variety and complexity of each of the workouts in this program demand that you constantly engage your core. From balance, speed and agility work to lifting for power and strength, if you’re NOT actively engaging your core to stabilize and support your body, you are going to have a difficult time completing each workout.

The core is responsible for protecting our internal organs, providing stability to our spine (in a variety of positions) as well as allowing us to move our trunk. Flexing, reaching, side bending and rotating are all controlled by a handful of key muscles that make up our core.

All too often when we talk about an Ab workout, the first thing that comes to mind are ‘6-Pack abs’ and what it takes to get them. The reality is that the Rectus Abdominis (RA) is only one of the muscles that keeps things together in the core and by focusing solely on the RA ignores the other equally important core muscles.

Don’t get me wrong, the RA is important, it allows us to flex our trunk and the exercises to work the RA are pretty obvious; any ‘crunching’ movement where you are flexing your trunk is going to be working the RA. Thanks to muscle mags, TV and the movies, the popularity of getting a ‘6-Pack’ has skyrocketed. If that’s on your bucket list, don’t despair, EVERYONE has a Rectus Abdominis and the potential for a ‘6-Pack’, the problem is that it’s often hidden beneath layers of body fat.

There are three other muscles of the core: the obliques, both internal and external, are chiefly responsible for rotating and side bending the trunk as well as providing additional stability for the spine. The Transverse Abdominis runs horizontally across the abdomen and is primarily a stabilizer for the core. The deepest of all the core muscles, it’s role is to protect the internal organs, stabilize the pelvis and lower back prior to any movement and help the breathing process by assisting with exhalation.

The exercises in this workout will strengthen and condition ALL muscles of your core in order to provide stability, protection and mobility. However, exercise alone will not mysteriously raise the RA and the elusive ‘6-Pack’ to the surface. You have to make changes to your nutrition plan and coordinate that with regular exercise to reduce body fat. The issue is not so much about bringing the ‘6-pack’ up to the surface as it is about removing the blanket of fat that’s covering it up. The good news is that The Master’s Hammer and Chisel comes complete with a recommended nutrition plan to follow to help you achieve those goals.

The C-Sit Tap is going to work both the Rectus Abdominis and the obliques, anytime you drop back into the C-Sit position you’re going to engage the RA to hold that position. Alternating side taps adds the rotational movement to engage your obliques, this one looks easy but you’re going to feel it. work on enhancing the ‘C’ curve and lean back to find the sweet spot with your balance, the further back you go without falling out of the position, the better.

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