Hammer and Chisel Journey - Day 19: Total Body Chisel

Day 19: Total Body Chisel

This workout is a typical Autumn Calabrese style workout.  If you are a fan of 21 Day Fix and Fix Extreme workouts, then you will feel right at home for this workout!  For this workout you will need moderate to heavy dumbbells depending on your ability.  I used between 10 - 20 pound dumbbells.  You will also need a bench if you have one available.  If you don’t have a bench you can use an exercise ball and steps, fireplace, or chair (or do the modifications shown in the workout).

This workout is roughly 36 minutes in length. The setup is 3 circuits of 3 moves within each circuit with 10 repetitions. You repeat each move three times to complete one circuit!  That is a lot of repetition! She gives you a small rest break between circuits.  You are not performing a ton of reps, so you are expected to use a weight that is "heavy" for you.  Autumn really keeps you moving and speaks to form and safety all throughout the routine.  She gives you reassurance as to "where you should be feeling it" and thoroughly explains how to do each move.

Round 1

Squat (traditional)

Bench Press (using the bench or stability ball)

Reverse Grip Row 

*repeat round twice for a total of three times

Round 2

Lunge (R/L 10 each leg)

Incline Fly (using the bench or ball at a 45 degree angle)

Dumbbell Pullover (using the bench or ball)

*repeat round twice for a total of three times

Round 3

Step Up Crossover Lunge (R/L 10 each leg using the flat bench or a step) 

Incline Bicep Curl (using the bench or ball at a 45 degree angle)

Tricep Bench Dip (using the bench or step) 

*repeat round twice for a total of three times

Whew!  I'm beat!  The Step up Crossover Lunges are very challenging!!  I was performing them on my fireplace which is set pretty high.  This workout is really true to its name in that it truly is a total body workout!  I really enjoyed it and felt challenged.  Please see my related blog Hammer and Chisel - Day 29 for video clips of the various moves within this workout.  Sorry!  By the time that I got to Day 29, I was smart enough to take some video clips!!  

See you tomorrow for Hammer and Chisel - Day 20.