A total-body workout creating stabilization, muscular endurance, and core strength.
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.
If you’re like most people, you think about NOT falling over.
Balance when you’re standing still, both feet on the floor, is pretty easy to maintain (for most of us!) Balance while moving, dealing with outside forces or environmental factors can be a little more challenging.
By definition balance is simply when your body is stationary and you’re in a state of equilibrium (not moving in any direction). Dynamic balance is when you can move and change directions under a variety of circumstances … without falling over.
There are many things that can affect your ability to balance. Your muscles, joints and the signals sent by your central nervous system regarding your physical surroundings all work together to keep you upright. Balance training that teaches you to maintain control over your center of gravity is important to reduce your chance for injury and to build a stable platform for increasing your strength and power.
Balance-Stabilization exercises train you to find and maintain your balance. Balance-Strength exercises include full range of motion and are often performed in multiple planes of motion; this requires much control throughout the complete movement. Finally in Balance-Power movements you learn how to apply greater power while controlling both your acceleration and deceleration. Power movements are generally reactive or what is commonly called plyometric (they involve jumping of some sort).
This workout presumes that you have a basic level of Balance-Stabilization ability, for example maintaining a single-leg balance (Tree Pose in yoga), or single-leg balance with reach (Balance on one leg, move your lifted leg in front of you or behind you). The exercises listed below will help you develop strength and power.
It wasn’t as daunting as I had anticipated, but I did learn after trying a couple on my bench that it wasn’t nearly stable enough to be safe. I switched to using my Plyo Boxes as a more stable base. Unless your bench has a wide, stable base at both ends, exercise extreme caution using it for this move. Autumn cues the preparation for the move telling you to place the ball of your foot on the bench (not the top of your foot – notice her foot placement in the images below) this is critical, if you can’t comfortably set your foot properly, try a lower platform. I did my first round using a 12″ plyo box and will move to my 18″ plyo box for successive rounds.
If you have a history of knee problems (past or present) use good judgement when performing this move, your landing is just as important as loading the jump and the maximal height that you get. If possible, do not perform this move on a concrete floor. When you see the cast members performing this, they are working out on a cushioned gym floor. Personally I have 3/4″ Rubber Mats in my garage that serve as the flooring for my home gym.
I really like this move because it dials things back to the Balance-Strength mode after the Bulgarian Split Squat Jump. Generally speaking, because you’re lifting with the larger muscles of the back, you may feel comfortable using heavier weight.
Once you’ve completed this round, be sure to hang out and complete the cool-down routine. Just as warm-ups are beneficial in preparing your body for exercise, the cool-downs provide the needed transition from heavy exertion back to a rested stated. Noted benefits include reducing your heart and breathing rates as well as cooling your body temperature.