Chisel Balance

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

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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.

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Chisel Balance732x1102When I say “balance” what do you think of?

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.

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The Single-Leg Squat Sit is a good start for round 1 and it consists of two sets, each set consists of 15 repetitions (reps) performed on the left leg followed by 15 reps on the right leg. Of the eight rounds in this workout, six of them follow this format. The movement is performed while balanced on one leg, holding a dumbbell close to your chest, lowering yourself to a seated position on your bench then returning to a standing position. I prefer to use kettlebells for this move instead of dumbbells, but you could realistically use anything that you can comfortably and securely hold in front of you. If you don’t have a bench, the modification is essentially a pistol squat and is more challenging that the seated version.

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