I only have 2 more weeks left of The Master's Hammer & Chisel! It went by so fast! I absolutely LOVE this program! I am totally planning on doing another round but I think this time I will add in one of my other favorite programs - Body Beast.
This was a really hard hybrid to make. The Hammer & Chisel workouts are total body, working legs practically every day. This is seriously great for the booty! I definitely liked that about the program. ;) Body Beast focuses on one or two body parts each day so I had to be careful when planning this that we didn't overlap the muscle groups too much.
I found the best way to incorporate both programs was to do alternate weeks. (With a little extra cardio added in on the Beast weeks.) This actually works out really great for a couple reasons.
1) You can adjust your calorie intake week to week to fit your goals. (Like eating more on Beast weeks, and cutting down on the H&C weeks.)
2) There is a lot of variety. I am actually looking forward to trying this one out!
3) You can focus really hard one week on lifting heavy and reaching muscle failure. The next week you can work on your strength, speed, & endurance by adding in the total body workouts each day.
I made this a 60-day hybrid so if you want to continue month 1 for a couple extra weeks before moving on to month 2, that would be totally fine. Feel free to add or remove any of the ab workouts too. I made this based on what I would like to do. ;)
Good Luck! Have fun and let me know how this works out for you! I will be starting my hybrid February 29 if anyone wants to join me.
After jumping back and forth over my workout bench, pull-up burpees, sumo power jumps, and all kinds of craziness - I completed day 2 of Hammer & Chisel! I have to say I am LOVING this program so far! (Even though it's kicking my booty.) wink emoticon
Today was Hammer Plyo. I have to say I was a little scared before doing this workout - luckily it's short - but I think the Chisel Balance I did yesterday was much harder! You have to really concentrate and use more muscles when you are working one hand with the opposite foot. Apparently my balance needs a lot more work! haha
I'm sorry I don't have those great little videos of me doing some of the moves but I don't want to worry about what I look like working out. That's the point of working out at home, right? I'm sure you wouldn't want to see it anyway. Yikes! ;)
I will definitely try to give more in depth reviews though so you will know what to expect from this program. I will also be posting my nutrition plan, menu, and hopefully some worksheets, so stay tuned.
I also made this cute little workout board to motivate me! I got some chalkboard contact paper and chalk markers for Christmas and I wanted to try them out. (I cross off every day but in this picture I added the X's digitally.)
I'm still working on getting everything organized after the holidays. I don't know why it's taking me so long!
Don't let this program intimidate you guys. It's totally doable. I had to modify a few things today but that just gives me room to grow and improve myself. I can't wait to see what I get to try tomorrow!
Feel free to contact me if you have any questions or need some help.
This is a 60-day program where you build muscle with Sagi for the first 30 days, and then chisel the fat the next 30 days with Autumn.
This program won't be released until December but you can try two of the workouts RIGHT NOW on Beachbody On Demand!
These are the 2 workouts:
ISO Speed Hammer
Time: 25 minutes
Trainer: Sagi
Equipment Needed: Weights, bench or stability ball, resistance bands or towel, chin-up bar or bands with door attachment
Workout Details: 10 reps slow 3-count, 10 reps fast
Example: 10 push ups slow (3 counts), 10 push ups fast, repeat with lunges, chin ups, deadlifts, shoulder raises, squats, and so on. This is a total body workout where every muscle group gets worked.
Review: I LOVED this workout! You really get your heart rate up during the fast reps & by the end you are SWEATING! After doing 10 reps slow, the fast reps really toast your muscles too. I will definitely be feeling sore tomorrow! I am not usually a huge fan of the resistance bands because I feel like they are awkward and hard to use most of the time. This workout wasn't too bad using the bands though, and it's only a few moves.
Total Body Chisel
Time: 35 minutes
Trainer: Autumn
Equipment Needed: Weights, bench or stability ball, towel
Workout Details: 3 rounds, 3 exercises each, 10 reps each
Example: 10 squats, 10 chest presses, 10 bent-over rows - repeat 3 times. That's round one. Then you do a new set of exercises for the next round, and so on. She does legs, chest, back, legs chest, back, and the last set is legs, biceps and then triceps.
Review: I LOVED this one too! I admit I was a little nervous about Autumn being the trainer because I wasn't a huge fan in the 21DF workouts. She is a lot more serious in this one and I really liked that! She really concentrates on and explains proper form throughout and the pace is slow enough that you can really lift heavy and not feel like you are rushing through the moves. I used pretty light weights for this one because I don't have a laptop & had to do it in my office so I didn't want to carry my heavy weights downstairs. haha However, my legs were still shaking at the end!!
I am definitely going to be buying this program when it's released in December! 60 days to ripped and shredded? Sign me up! haha ;)
You can try BOD for 30 days FREE! Sign up for a club account here. Not only do you get to try Hammer & Chisel, but you get access to TONS of other Beachbody workout programs!
If you have any questions about this workout, other workouts, or BOD - comment below or send me an email. I will try to answer them for you the best I can.
Go try these workouts & let me know what you think?
Have any of you tried the Tempo workouts from Body Beast? I can't believe I had never even ordered these until recently! I figured the regular program was fine for me. But since I have been doing Body Beast again, I decided I needed to have something different to substitute in.
Seriously - these workouts are AMAZING! I fatigued my muscles so much faster with the Tempo workouts! If you haven't tried these yet, you really need to ASAP. :)
So what are the Tempo workouts all about? During these workouts, you still have 3 sets - 15, 12, and 8 reps each. However, you lift reaaallly slowly! 6 counts up and 6 counts down for the 15 reps, then the tempo changes as the weights go up. By the time you are done, your muscles are shaking! Try doing 15 tricep dips 3 counts down and 3 counts up - OUCH! haha
Sagi also has ab exercises in between each set. The Tempo Plank is KILLER!
I updated my WORKSHEETS page to include the Tempo workouts. So go download them and get started!
I just finished up my first round of Insanity Max:30 and I LOVED it!! I sometimes modified and sometimes not, but I improved my cardio and strength so much! However, I know my body does best when I am actually LIFTING heavy weights.
For my second month of Max 30, I actually started Body Beast again as well. It was pretty tough, because I hadn't lifted in awhile and I was ALWAYS sore!
Here was my schedule for the Build Phase and Month 2 of Insanity Max: 30 -
*Notice how I rearranged Body Beast to fit around Max 30. My first priority was Max 30 because I was almost done with the program for the first time.
Now that I'm in the second phase of Body Beast, and done with Max 30, I can incorporate Max 30 back into my routine, but not EVERY day. I am LOVING it so far!! Basically I only have 2 extra days of cardio a week, but I left room to add in more if I feel I'm not dropping body fat as fast as I would like.
So here is my schedule for the Bulk phase:
This time I am concentrating more on Body Beast and just adding in Max 30 for extra cardio.
I will also say that I am not following either meal plan, but keeping a small calorie deficit and eating at 40/40/20 macros.
I will be looking at my schedule for the final Beast Phase, and planning that out and posting it as it gets closer. :) So be sure to check back in a few weeks for updates!
If you have any questions or need help with anything - let me know. :)
ARE. YOU. READY?! Only 10 days until the launch of the new 21 Day Fix Extreme!
Here's a little preview:
Oooooh! It looks amazing, yeah? Some of the top coaches at Beachbody did a little test group of this program over the holidays, and here are some of their crazy results:
This is Lauren. She did two rounds, that is only 6 weeks! Would you want to get results like this in only 6 weeks?
This is Marissa. Here is what she said about this program: "I can't say enough about this program. I really needed a boost! I was slacking on my nutrition since competing in the Beachbody Classic and I had put back on some weight. I was feeling pretty discouraged and my workouts were also not consistent. The accountability of all the other coaches in the group really motivated me to push play everyday. I didn't miss a single workout. I also have never really been able to follow a super strict meal plan but I saw that everyone else was doing it. I knew if they could do it I could do it too..and I did! In just 21 days I was at my pre-bikini competition physique again, feeling great, had tons of energy and was ready to do another round. This program is going to be a GAME CHANGER for women. Like the Body Beast for women they will use weight-training to sculpt their bodies into a lean, shredded machine. I can't wait for it's launch and for everyone to experience this!"
Why 21 Day Fix Extreme?
After the 21 Day Fix program was such an amazing success, and helped so many people with their nutrition and fitness goals (In such a short amount of time, too!) Autumn realized that she needed to create something that would take their fitness to the next level. The goal is to create killer results with more muscle tone, definition, and more advanced moves. The nutrition plan is tighter (no more treats) to get you completely shredded. This will totally help those of you that are finding it hard to get rid of those last stubborn pounds.
Who is the program for?
21 Day Fix Extreme is ideal for those with a dramatic short-term weight loss deadline, such as an upcoming vacation, wedding, photo shoot, or other big event. It's an excellent program for 21 Day Fix graduates who are ready for the next challenge, or for those who have completed other intense programs like Insanity and P90X. It's also great for those who don't have a lot of weight to lose, but are wanting to see their abs and lower their body fat.
I would not recommend the 21 Day Fix Extreme for a beginner. This is an advanced program. So if you haven't done the 21 Day Fix - start with that first. :)
Details, please!
You get seven EXTREME 30-minute workouts, one for each day of the week - so your mind never gets bored, and your body never adapts. The workouts include steady-state aerobics, resistance training, and explosive power moves that target every muscle in the body!
The workouts include: Plyo Fix Extreme - An explosive lower-body workout that uses jumping and resistance to torch calories and sculpt muscles. Upper Fix Extreme - By alternating opposing muscle groups, this no-rest upper-body workout will shred the chest, back, shoulders, and arms. Pilates Fix Extreme - Using a resistance band for every exercise, this intense mat workout works the entire body, placing emphasis on the core. Lower Fix Extreme - Glutes, quads, hamstrings, and calves will get stronger, leaner, and more defined with 30 minutes of challenging resistance work. Cardio Fix Extreme - Combining weighted cardio moves with traditional metabolic training intervals keeps the heart rate soaring. Dirty 30 Extreme - Using only seven compound moves focusing on multiple body parts at a time, this workout will burn extra calories while defining muscles. Get down and dirty, and get it done. Yoga Fix Extreme - A fast-paced flow yoga class, combining strength, balance, flexibility, and power.
There is also a bonus workout that you get only when you order through your Teambeachbody coach. (So if you don't have a coach yet - please make me yours.) :)
Extra Workouts: Power Strength Extreme - Based on functional movement patterns, these 9 total-body exercises will change the way the body moves, increasing strength, endurance, and power. ABC Extreme - A 30-minute workout that targets common problem areas by pushing abs, butt, and cardio to the extreme. It'll get that competition body ready for the stage. The Fix Challenge - Keep things interesting and burn off calories with this quick resistance workout!
What about the nutrition part?
For your nutrition, you’ll not only be practicing portion control—you’ll be eating ONLY clean foods. No treats. No cheats. No excuses. Plus, you’ll get Autumn’s all-new 21 Day Fix EXTREME recipes to help you achieve your very best results.
No other program has you eating this well and working this hard. But if you want a lean six-pack, cut arms, ripped shoulders, and toned legs . . . you have to take it up a notch. It’s going to take guts, intensity, and drive. But, it’s only 21 days. You can do this.
Do you want to be the first to get it??
The 21 Day Fix Extreme will be released on February 2, 2015!
Make sure to contact me for more information and to be notified the minute it is released.
If you are starting a weight loss program, lifting weights, or just trying to eat clean - you need to keep a journal. Pick out a brand new shiny and pretty notebook - something that makes you want to write in it every day! Make it your new best friend!!
Page 1 is reserved for your goals. Write down the reasons WHY you are doing what it is you're doing. Really dig deep!
What is your long-term goal? Be specific. What EXACTLY do you want to accomplish? Do you want to be able to complete a 5k or do push ups on your toes? Do you want to decrease your waist line or drop a pant size?
What are your short-term goals? What little things will you do to help you achieve that long-term goal? Get to bed a half hour earlier so you can get up earlier to work out? Eat 5-6 meals a day?
Revisit this page whenever you need motivation and want to remind yourself WHY you're doing this.
Page 2 will be for your measurements. Write the dates and compare week to week or month to month. Trust me, you'll be glad you did.
Keep a food log. Writing down everything you put in your mouth makes you more accountable for what you eat and can actually double your weight loss.
Write down your workouts. How much weight did you lift? What did you do for your cardio? If you want to get better at something, you need to know where you started?
Write your thoughts daily. What were your struggles? What were your accomplishments? How did you feel each day? What can you do better?
I still have my old P90X journal from 5 years ago, and I love to go back and read it every once in awhile to remember that - oh yeah, I didn't see ANY results in the first 30 days, but month 2 was awesome! Or - I DID have a few cheats here and there, but my diet was 90% clean and I felt great!
It will be a great reference later to see how much you actually DID accomplish and to see how many of your goals you totally smashed! Or you can use it to help you so you don't make the same mistakes the next time around. :)
Muscle is the quickest way to a hot, healthy body!
Most people believe that if you want to burn a ton of fat, you should do lots of cardio. However, resistance training is the best way to get rid of the fat - better than dieting alone or even dieting and cardio together.
Research shows that people who diet but don't exercise lose 69% of their fat; people who diet and do cardio lose 78% of their fat; and those who diet, do cardio, and lift weights burn 97% of their fat!
Lifting weights not only helps you lose weight, but you will completely change your body shape for the better. You'll tighten up those thighs, lose the flabby arms, and squishy bellies. Your skin will appear firmer, and your bones will become stronger!
The more lean muscle you have on your body, the more your metabolism rises. One pound of muscle requires 50-100 calories per day just to maintain it! Sweet!
Strength training also lowers blood pressure and can protect your heart and help ward off type 2 diabetes. Strength training is one of the best ways to prevent bone loss!
Your overall strength will improve also. Lifting and carrying things won't be as difficult, either.
You will have a lower chance of injury in sports and other activities when you strengthen your muscles. Strengthening your muscles also improves balance and keeps you as strong as possible which lowers your chances of a fall-related fracture.
Another benefit to lifting heavier weights is that you'll see greater overall muscle definition. When you lift such a light weight as most women do (those little pink dumbells), the muscles are barely challenged.
Push yourself harder and take the weight up to the next level - that's when you see muscle definition and form improve. Provided you also follow a proper diet for fat loss, heavy weights will create the greatest change to how your body looks.
So many women think that lifting heavy will make them "bulk up".
Do not fear heavy weights any longer. What you should fear is being old and weak. What you should fear is wasting more time doing only cardio and not getting where you want to go. Push your body - you are stronger than you think!
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