Ready! Set! Go! --> September Workout + Meal Plan!

Something about the fall and the cooler mornings makes me want to go out and RUN! Ohio is also known for some amazing 1/2 and full marathons each year around this time so its inspiring to see others taking their workout outside! I haven't laced up my running shoes in quite a while but thought it would be a FUN challenge to combine my favorite HIIT (high intensity interval training) workouts with an optional running challenge to work my way up to a 5K. SO, this is what I am following this month!

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.