I choose a NEW program every month and plan it out in advance. That way when I am up early in the am to workout, I don't have to think about what my workout is going to be. I just push play and I am ready to go. All of this can be done from home and is accessible anytime. 100% flexible. Pick and choose your workouts, mix them up with what you are already doing or do the program as is. Your choice!
Here are the details....
WEEK 1:
- Chisel Endurance / 1.5 mile run
- ISO Strength Chisel
- Chisel Agility (or optional Power Chisel) / 1.5 mile run
- REST
- Total Body Cardio
- Chisel Cardio (and optional 15 minute glute chisel)
- Chisel Balance / 30 minute walk
WEEK 2:
- Total Body Chisel and 10 minute Ab Chisel
- Chisel Agility (or optional The Master’s Cardio) / 1.75 mile run
- ISO Strength Chisel (and 10 minute Ab Chisel)
- REST
- Chisel Balance (and optional 15 minute Glute Chisel)
- Chisel Endurance (or optional Power Chisel) / 1.5 mile run
- Chisel Cardio / 35 minute walk
WEEK 3:
- Chisel Balance (and 10 minute Ab Chisel)
- Chisel Cardio / 2 mile run
- Chisel Endurance / 1.5 mile run
- REST
- ISO Strength Chisel (or optional Power Chisel) / 2 mile run
- Chisel Agility (and 10 minute AB chisel)
- Total Body Cardio (and optional 15 minute Glute Chisel) / Walk 40 minutes
Week 4:
- ISO Strength Chisel (and 10 minute AB Chisel) / 2.25 mile run
- Chisel Agility (or optional The Masters Cardio and optional 15 minute Glute Chisel)
- Total Body Chisel (or optional Power Chisel and 10 minute AB Chisel) / 1.5 mile run
- REST
- Chisel Endurance (2.25 mile run)
- Chisel Balance (and 10 minute AB Chisel)
- Chisel Cardio / Walk 45 minutes
Schedule:
Running / Walking days can be interchangeable based on your schedule and time. These are also optional for those that are looking for running / strength training plan. Meal plans associated with this program can be found here and here. There is also a grain free option here. Most workouts are 35 minutes long (not including the running).
Equipment:
For these workouts you will need at a minimum at stability ball, hand weights (I use 8, 12 and 15lbs) and a resistance band.
Access:
You can sign-up for the Hammer and Chisel workouts for 30 days free here. Once you sign-up you get ME as a coach and I can help you get started! Let’s start September STRONG!Ready to try it with me! :) Check it out! And for convenience here is a printable PDF!
As with any workout program results are based on individual effort and you should check with your doctor.
