In 2013 I embarked on a P90X3 Journey and a Body Beast Journey. In 2014 I crushed my INSANITY Max 30 Journey while Cristen focused on 21 Day Fix. Now this year, we are preparing to embark on our Hammer and Chisel journey together. It’s a combination and peak of what we’ve worked on in the past few years to take our fitness up yet one more notch. Join us as we review our Hammer and Chisel Day 1 Review
This picture sums up Hammer and Chisel Day 1 very well:
But don’t get scared! Instead, watch our YouTube video on Hammer & Chisel Day 1 review:
Hammer and Chisel Day 1 Review Video
Having fun with fitness is what I do: Order your Hammer & Chisel and I’ll coach you for free!
Hammer and Chisel Day 1 Review Contents
Below in my full review I’ll share:
- Hammer and Chisel Day 1 Equipment Needs
- Hammer and Chisel – Chisel Balance Day 1 Moves
- Hammer and Chisel Day 1 Nutrition and Food
So let’s get to it!
Hammer and Chisel Day 1 Equipment Needs
Let me start off by saying that The Master’s Hammer & Chisel is great with giving many options for equipment. I’ll list them both below:
YOU WILL NEED:
- A Flat-to-Incline Bench (or a good quality Stability Ball)
- Resistance Bands (I recommend B-LINES resistance bands that you can get from your Team Beachbody Account). The standard kit comes with resistances of 20- 30- and 40-pound weighted resistance.
- Dumbbells you will need to either get a couple of pairs to start (5, 10, 15, 20, 25) and then buy more as you get stronger, OR, get PowerBlock dumbbells, which will save you a ton of money over the long haul. Men should opt for the U90 Stage II model, which allows 5-70 pounds per hand. Women should be fine with the U90 Stage 1 model, which goes from 5-50 pounds in 2.5-pound increments.
- Chin-Up Bar and Chin-Up-Max the better you work on pull ups, the more you’ll be pleased with your fitness results. Alternatively you can use the resistance bands with a door attachment kit.
That’s it! Let’s get rolling with the Day 1 Moves!
Hammer and Chisel – Chisel Balance Day 1 Moves
This particular workout on Day 1 is called “Chisel Balance”. Anything “Chisel” related is hosted by 21-Day Fix creator Autumn Calabrese. Alternatively, anything “Hammer” related is hosted by Body Beast Creator Sagi Kalev. Each day is a new challenge and a TON of fun!
So…Autumn Calabrese. She is NO JOKE.
I honestly slacked on getting this post up, so I have done a few Hammer & Chisel workouts already, but one thing I know for sure, Autumn BRINGS IT to a whole new level.
This picture sums it up:
She packs a punch and she is fierce! But I will warn you: she is a MOTIVATOR! She knows what to say and when to say it during the workouts. There are times I feel like I want to pause or take it slower, and right then and there she rips out this incredible line that makes me want to do the workout double time!
Chisel Balance: The Warm-Up
The Chisel warm-ups are all pretty much the same and mirror the 21 Day fix warm-ups.
You start off with one leg down and doing Hip Flexor Stretches. You then stretch to the side and focus on loosening up your chest, lats, and quads quite a bit.
There isn’t any intense jogging or running at all, just a nice and simple focus on warming up your muscles. In a workout such as Chisel Balance, you’ll be using your core a LOT, so I find the warm-up to be quick, easy, and effective in preparing you for the beat down Autumn is about to give you!
If you look closely at the bottom of the picture, you’ll see our little one stretching along with us 🙂
Chisel Balance: The Moves
ROUND 1
You start off with 1-Leg Sit Squat Sit. You’ll do this move on your LEFT and then your RIGHT leg. It will engage your glutes and your quads like WHOA!
As you see, there is a big difference between us amateurs and the actual video LOL:
So this is the name of the game – you do one side of the 1-Leg Squat Sit, then the other, then you repeat it (BRUTAL! but OH so good)
ROUND 2
1-Leg Dumbbells Pullover
Be careful on this move! You’ll be lowering your arms down while in a bridge, which taxes your lats and your core quite a bit. I started with 15s but dropped to 8s here on day 1 so that I didn’t get injured! This move is in NO WAY like the Body Beast lat pullover. Don’t even think it’s close
Just like Round 1, you’ll lift your left leg into the air, do the move, then switch and lift your right leg into the air. Repeat!
ROUND 3
Now it’s time for the 1-Leg Squat Deadlift. Again you are challenging your balance and really working those glutes and abs like no tomorrow.
If you stumble and fumble it’s all good, I did a lot (mainly the reason you don’t see my photo posted here…it basically looks exactly like the photo at the very top of the page LOL).
ROUND 4
“This next one, works the entire body, it’s brutal, but it’s going to be awesome” – Autumn
It’s called…Up Downs
As you may see in this picture above, Autumn has both hands on a bench, then one hand goes down, then the other goes down, then up they go. Boom.
Don’t have a bench? The modifier goes from fully extended plank to forearm plank. Still just as tough
ROUND 5
Split Squat Jump – Right and Left. Prepare to see your heart rate soar!
No, it’s not a joke – you really do these moves. Be very careful on your landing, and to modify just do a split squat without the bench and pull your knee up on the jumps.
ROUND 6
Next up is the Renegade Row Leg Lift right and left. I ended up using a lighter weight on this than I do normally for renegade rows. The lifting of the leg puts a whole new concept behind this moves and my abs were on fire!
ROUND 7
As if you aren’t already wiped out, it’s now time to discuss this crazy butt move.
Literally – your butt will be on fire
And your chest
Also, if you don’t have the bench – use your stability ball. You’ll be raising your arm up with the weight (press), and your opposite leg. Then tap your leg down as your arm comes down, repeat.
Hammer and Chisel Day 1 Review – it’s crazy! Let’s keep rocking!
ROUND 8
LAST MOVE! Balanced Row Pistol Squat
I won’t post a picture for this one, I’ll let it surprise you!!!!
You go forward with one leg lifted, row, come up, leg out, pistol squat. I used 15s and was crying.
Hammer and Chisel Day 1 Review – Nutrition and Eating
So you just KILLED the workout (or, the workout killed you). But don’t you DARE screw it up by not following the nutrition plan. In fact, if you need a boost of motivation, see my video on following the nutrition guide:
Now that we got that out of the way, let’s chat nutrition.
If you need help on where to start, check out the Hammer and Chisel Nutrition Plan post, where you can calculate which plan you should be on.
My eating plan for Day #1 (PLAN E)
- BREAKFAST: 4 egg whites & 3 whole eggs mixed with 1c spinach and 1c mushrooms (2 RED / 2 GREEN)
- AM SNACK: 2c whole oatmeal (2 YELLOW) / Orange (1 PURPLE)
- LUNCH: 4oz chicken & 1c brown rice (1 RED / 1 YELLOW)
- PM SNACKS: Chocolate Shakeology with 1c Kale, 1 banana (1 RED / 1 GREEN / 2 PURPLE)
- PM SNACKS 2: 1c broccoli, 1c cauliflower, 1 large apple (2 GREEN / 2 PURPLE)
- DINNER: 8oz grilled chicken, 1c brown rice, sweet potato, vegetable medley (2 RED / 2 YELLOW / 2 GREEN)
I also use the Beachbody Performance Line Energize & Recover for each workout!!
Now, time to get real:
DON’T YOU DARE NOT EAT RIGHT!!
Don’t cut back your calories because you “think” that will help you lose fat faster.
Don’t cut carbs because you “heard from some guru” that carbs are bad.
Don’t have cheat meals and expect results.
Get real with yourself. Sagi & Autumn built this entire system. Follow it! Don’t let yourself get disappointed with your results.
If you want additional support and help, join ME and my team and I’ll coach you for FREE through The Master’s Hammer & Chisel. Together we can accomplish SO MUCH! Click the banner below, get your copy of Hammer & Chisel (and you’ll get a free bonus workout that you don’t get when ordered elsewhere), and you’ll receive my free support every step of your journey:
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Yours in Fitness Success,
Coach Bob