This cardiovascular resistance routine will increase heart rate, circulation, and burn an intense amount of calories
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.
The Master’s Hammer and Chisel program’s focus is on building, shaping and sculpting your body into a stronger, more powerful and leaner version of yourself. To do that you will use the three energy systems of your body: Phosphagen, Glycolytic and Aerobic. The first two systems are designed to generate immediate energy, what you’d need to Clean and Jerk your One Rep Maximum or to sustain your sprint in a 100 meter dash – these systems only provide energy for a maximum of about 2 minutes. After that point your aerobic systems kick in and provides the source of energy for the remainder of your effort.
Every bite of food we eat contains potential energy in the form of calories; the main macronutrients that make up our food (carbohydrates, proteins and fats) are broken down in our bodies and used to keep our major body systems running. In the most simplistic terms, calories that aren’t used to create energy are excess and end up being stored as body fat. We want to put ALL that potential energy to use and not let it accumulate; our aerobic energy system uses oxygen to help metabolize or ‘burn’ the nutrients we take in (or have stored). Specifically, our aerobic system uses oxygen to help burn fat. Our Cardiovascular and Respiratory systems are the super highways and backroads that get the oxygen to where it needs to be. Cardio training strengthens and increases the capacity of our cardiovascular and respiratory systems to make them more effective at getting oxygen to where it needs to be.
Cardio training is vital to our long term health and well being and cardio health has long been identified as a leading predictor of morbidity and mortality [1. NASM, Essentials of Personal Fitness Training, p. 188] so we know that cardio training is essential. When most people refer to cardio training though, images of treadmills, stationary bicycles, elliptical machines and running come to mind. While these methods all have their advantages and can clearly be incorporated into your personal fitness plan, there are many other ways to achieve the same benefits.
When asked in an interview what she did for Cardio, Olympic Weightlifting Coach and Trainer Jen Sinkler replied “I lift weights faster“. I love that quote and it’s why I love Chisel Cardio, because you’re going to combine weights and resistance training with some old fashion body weight movements to build and strengthen your cardiovascular and respiratory systems.
This routine will include two sets of the exercises listed below, it’s not about endless hours on the treadmill, doing steady state cardio training; it’s not about all out crazy High Intensity Interval Training (HIIT) that you’ll find in INSANITY®, it’s something in between. As they say “This ain’t your momma’s cardio program” – Get ready to get your heart rate up and get Chiseled!
Step both feet up on to the bench…
…and step down to the opposite side of the bench. You can introduce a slight hop when you’re switching your lead on top of the bench (just make sure your footing is stable). When you land your foot on the ground, slightly bend your knee to cushion the landing. Immediately come back up to execute the move in the other direction. Over the top is a continuous movement with no significant pause at the middle (both feet on the bench) or at either side when one foot is on the ground. Find a tempo that keeps you constantly moving.