Get ripped from head to toe with hardcore resistance training, isometric holds, and powerful plyometrics
The Master’s Hammer and Chisel Deluxe DVD adds 4 advanced workouts to the an already well-rounded program. There are two new ‘Hammer’ workouts and two new ‘Chisel’ workouts. Power Chisel is a total body workout that is going to call upon many of the training concepts that you will have experienced on previous DVDs and roll them all into one program. Prepare yourself for 19 different exercises (rounds) in 30 minutes; you’ll be incorporating resistance training, isometric holds and plyometrics with medicine balls in a circuit training format for an added cardiovascular benefit. If you’re not sucking wind at the end of this workout, you just weren’t trying hard enough!
The rep counts and isometric hold periods are lower and shorter than what you’ve experienced in previous workouts, but the there are more sets…and they’re generally followed by a heavy ‘strength’ set where you’re lifting maximum weight. Safety should always be paramount, but use this opportunity to go as heavy as you can. Ideally you’ll want to follow the tempo and timing of Autumn and Sagi as they move from one exercise to the next, try to minimize additional rest periods to maximize the cardiovascular element of the program.
If you’ve already completed the full Master’s Hammer and Chisel program, or if you are integrating the Deluxe workouts in during the latter portion of your program, this one is going to mix things up for you and provide plateau busting variety. Have fun and get chiseled!
Explode up, keeping feet wide and the medicine ball centered on your chest, drop back down into a squat position and repeat for 4 jumps. Contract your abdominals as you jump up and keep your shoulders back.
After the fourth jump, hold in the squat position for 4 seconds, sink low, feel the weight on your heels and prepare to repeat the sequence for a total of four sets.
Row the dumbbells straight up to the outside of your chest, stopping when you’ve reached a 90 degree bend in your elbows. There are several muscles of the back that come into play when you’re doing rows; these muscles attach to the scapula (shoulder blade) on one end and either the spine or humorous (arm) on the other end.
When you’re retracting your scapula (fancy talk for pulling your shoulder blades together) you are activating many of these muscles including the Trapezius, Rhomboids, Teres major, infraspinatus and the Latissimus Dorsi or ‘lats’. Your arms will feel the move, but focus the pulling energy on the muscles of your back. It’s not so important that you remember their names, just know that you want them to generating the pulling force behind the row.
You can use the band for pull-ups if you don’t have a bar or can’t complete all the full bodyweight pull-ups. Always inspect your bands, handles and anchor devices before use each time. Secure the door attachment to an anchor point above eye level and step back into a lunge position. Keep your hand position wide as shown in the image below.
Explode up, straighten your legs but keep them open as shown in the image below. Land softly and drop directly back into the lunge position. This round follows the same sequence of 4 sets that each include 4 repetitions with a 4 second isometric hold at the bottom of the move. After completing your fourth set, put the med ball down, grab your heavy weights and prepare for weighted lunges on the same leg.
After 10 reps with the heavy weight, set your dumbbells to the side, grab your med ball and get ready to repeat the process on the other leg.
…then forcefully push away push away from the ground. Caution: I don’t recommend doing these on pavement or concrete, a rubber gym floor or mat is preferred to protect your hands and your wrists.
You can modify this move by using a bench or other secure surface that raises you up off the floor. Because you are still pushing away from the bench, it’s imperative that you make sure it’s stable and will not move. If you choose this method, I’d recommend putting the bench against a wall or other immobile object so you don’t push the bench away as you push your body up.
Press the weights straight up, extending your arms and pushing with your chest. Complete 10 repetitions then safely lower the weights back to the top of your thighs as you sit up.
Repeat the same motion on the other side, reaching your left hand forward and bringing the right knee out and up to your right elbow, alternate from side to side to complete a total of 16 repetitions. The reaching motion extends the obliques on one side of your body, as the other side contracts when you draw your knee to your elbow.
With an explosive plyometric movement, jump up, keeping your feet wide. Land softly and return directly to the sumo squat position. Complete 4 repetitions and hold in the low sumo squat position for 4 seconds. Complete a total of 4 sets in succession.
Lower into the sumo squat position as shown below, bringing the hamstrings parallel with the ground. Complete 10 full repetitions at a consistent tempo with no pause at top or bottom of the movement.
The first time I did this workout I was using a 10 pound medicine ball, which for many of the plyometric moves provided a good challenge. However I wasn’t really feeling it on this move so I switched up to my 20 pound ball – the change in weight and size of the ball amped this exercise up a bit.
Select heavy dumbbells for this round; it’s a standard military press in a standing position. Bring the weights up so your arms are parallel with the floor, palms facing forward, elbows bent at 90 degrees. Push the weights straight up, fully extending your arms without rotating the weights inward. Return to the starting position. Complete 10 reps without pause or rest during the round. Control the weights through the full range of motion and avoid excessively arching your back.
Depending on how heavy you choose to go with the med ball, you will also be adding additional stress to your RA and legs as you pull the ball up. Truly this is one of those moves where you look at the picture and say “pffftttt…that’s easy”, but execute it with a heavy med ball and you’ll rethink those thoughts! Push yourself, try a light med ball at first to master the coordination for holding the ball in place, but then increase the weight as you gain confidence and control of the ball, your core will thank you.
Perform a full curl bringing the weights up to your chest, keep your elbows in close to your sides and avoid swinging the weights up. 4 Reps/4 second iso hold – 4 times.
The isometric hold is at the midpoint of the curl as shown below.
After completing this round , move to a heavier weight and perform a round of bicep curls consisting of 10 reps without pause.
This is a single joint movement so you will be isolating your elbow joint as you push the weights back; complete 4 reps then hold in the fully extended position for the 4 second isometric hold. Complete 4 sets.
After completing this round , move to a heavier weight and perform a round of tricep kickbacks consisting of 10 reps without pause.