PDF CHISEL BALANCE WORKSHEET - Amazon S3

DATE / WEEK: Warm-Up Round 1 1-Leg Squat Sit

Round 2 1-Leg Bridge Pullover

Round 3 1-Leg Squat Deadlift

Round 4 Up-Down

Round 5 Split Squat Jump

Round 6 Renegade Row Leg Lift

Round 7 1-Arm Press Bridge

Round 8 Balance Row Pistol Squat

Cooldown

Equipment ? Bench (or Stability Ball) ? Weights ? Beachbody? Core Comfort Mat*

*Optional

15 Reps

L:W R:W

15 Reps

L:W R:W

15 Reps

R:W L:W

15 Reps

R:RP L:RP

15 Reps

R:RP L:RP

15 Reps

R:W L:W

15 Reps

R:W L:W

15 Reps

R:W L:W

15 Reps

L:W R:W

15 Reps

R:W L:W

15 Reps

R:RP L:RP

15 Reps

R:W L:W

15 Reps

R:W L:W

15 Reps

R:W L:W

CHISEL BALANCE WORKSHEET

RP = reps W = weight R = right L = left Sec = time

? 2015 Beachbody, LLC. All rights reserved.

TOTAL BODY HAMMER WORKSHEET

DATE / WEEK: Warm-Up Round 1

10 Reps

8 Reps

6 Reps

10 Reps

8 Reps

6 Reps

Bench Press

W

W

W

W

W

W

Squat

W

W

W

W

W

W

Reverse Grip Row Break Round 2

W

W

W

W

W

W

10 Reps

8 Reps

6 Reps

10 Reps

8 Reps

6 Reps

Incline Fly

W

W

W

W

W

W

Reverse Lunge

R:W

R:W

R:W

L:W

L:W

L:W

Wide Pull-Up Break Round 3

RP

RP

RP

RP

RP

RP

10 Reps

8 Reps

6 Reps

10 Reps

8 Reps

6 Reps

Military Press

W

W

W

W

W

W

Split Squat

L:W

L:W

L:W

R:W

R:W

R:W

Post Delt Fly Cooldown

R:W

R:W

R:W

L:W

L:W

L:W

RP = reps W = weight R = right L = left Sec = time

Equipment ? Bench (or Stability Ball) ? Weights ? B-LINES? Resistance Band (or Towel)

*Optional

? Chin-Up Bar (or Bands with Door Attachment Kit) ? Chin-Up Max*

? 2015 Beachbody, LLC. All rights reserved.

DATE / WEEK: Warm-Up Round 1 Clock Push-Up Crunch Side Lunge Row Break Round 2 Fly Lunge Twist Sumo Squat Press Break Round 3 Burpee Renegade Upright Row Stiff Leg Deadlift Crunch Break Round 4 Plank Raise Tap Crunch Reverse Lunge Curl Kickback Cooldown

12 Reps

12 Reps

RP

RP

W

W

12 Reps

12 Reps

W

W

W

W

12 Reps

12 Reps

W

W

W

W

12 Reps

12 Reps

RP

RP

W

W

Equipment ? Weights ? B-LINES? Resistance Band (or Towel)

HAMMER CONDITIONING WORKSHEET

RP = reps W = weight R = right L = left Sec = time

? 2015 Beachbody, LLC. All rights reserved.

HAMMER PLYOMETRICS WORKSHEET

DATE / WEEK: Warm-Up Round 1 Vertical Jump Burpee Pull-Up Leg In & Outs Plyo Push-Up Taps Crazy Horse Chin-Up Crunch Squat Jump

Knee Driver

Sumo Tuck Jump Lunge Lunge Squat Break Round 2 Vertical Jump Burpee Pull-Up Leg In & Outs Plyo Push-Up Taps Crazy Horse Chin-Up Crunch Squat Jump

Knee Driver

Sumo Tuck Jump Lunge Lunge Squat Cooldown

30 Sec.

RP RP RP RP RP RP RP W RP RP

30 Sec.

RP RP RP RP RP RP RP W RP RP

RP = reps W = weight R = right L = left Sec = time

Equipment ? Bench (or Floor) ? Weights ? B-LINES? Resistance Band (or Towel)

*Optional

? Chin-Up Bar (or Bands with Door Attachment Kit) ? Chin-Up Max*

? 2015 Beachbody, LLC. All rights reserved.

ISO SPEED HAMMER WORKSHEET

DATE / WEEK: Warm-Up Round 1 Push-Up Static Lunge ? L Static Lunge ? R Chin-Ups Deadlift Side Lateral Raise Sumo Squat Rear Delt Cross Fly Pistol Squat ? L Pistol Squat ? R Curl Face Down Calf Raises Tricep Kickback Twist Cooldown

10 Reps

RP W W RP W W W RP W W W W RP W W

10 Fast Reps

RP W W RP W W W RP W W W W RP W W

RP = reps W = weight R = right L = left Sec = time

Equipment ? Bench (or Stability Ball) ? Weights ? B-LINES? Resistance Band (or Towel)

*Optional

? Chin-Up Bar (or Bands with Door Attachment Kit) ? Chin-Up Max*

? 2015 Beachbody, LLC. All rights reserved.

MAX HAMMER STRENGTH WORKSHEET

DATE / WEEK:

Warm-Up Round 1 Reverse Lunge ? R Reverse Lunge ? Heavy Reverse Lunge ? L Reverse Lunge ? Heavy Push-Up Bench Press ? Heavy Squat Shoulder Squat ? Heavy Pull-Up Pullover ? Heavy Good Morning Stiff Leg Deadlift ? Heavy Chin-Up 1-Arm Row ? R ? Heavy 1-Arm Row ? L ? Heavy Stay Low Sumo Sumo Squat ? Heavy Band Military Press Military Press ? Heavy Split Squat ? R Step-Up ? R ? Heavy Split Squat ? L Step-Up ? L ? Heavy Ledge Calf Raise Calf Raise ? Heavy Cooldown Equipment ? Bench (or Stability Ball) ? Weights ? B-LINES? Resistance Band (or Towel)

*Optional

60 Sec.

RP RP RP RP RP RP RP

RP RP RP RP RP

8 Reps

W W W W W W W W W W W W W

RP = reps W = weight R = right L = left Sec = time

? Chin-Up Bar (or Bands with Door Attachment Kit) ? Chin-Up Max*

? 2015 Beachbody, LLC. All rights reserved.

CHISEL CARDIO WORKSHEET

DATE / WEEK: Warm-Up Round 1

Over The Top

Pull-Up

60 Sec.

W RP

Round 2 Over The Top Pull-Up

60 Sec.

W RP

Dumbbell Swing

W

Dumbbell Swing

W

Figure 8

W

Figure 8

W

Burpee

RP

Break Burpee

RP

Sword Pull ? L

W

Sword Pull ? L

W

Sword Pull ? R

W

Sword Pull ? R

W

Forearm Plank Kick

RP

Forearm Plank Kick

RP

Side Step-Up Kick ? R

W

Side Step-Up Kick ? R

W

Side Step-Up Kick ? L

W

Cooldown

Equipment ? Bench (or Floor) ? Weights ? Chin-Up Bar (or Bands with Door Attachment Kit)

*Optional

Side Step-Up Kick ? L

W

RP = reps W = weight R = right L = left Sec = time

? Chin-Up Max* ? Beachbody? Core Comfort Mat*

? 2015 Beachbody, LLC. All rights reserved.

CHISEL ENDURANCE WORKSHEET

DATE / WEEK: Warm-Up Round 1

Bench Run Ups ? L

Bench Run Ups ? R

60 Sec.

Sec. Sec.

Round 2 Bench Run Ups ? L Bench Run Ups ? R

60 Sec.

Sec. Sec.

Negative Pull-Ups

RP

RP

Step-Up Cross Over ? R

W

RP

Step-Up Cross Over ? L

W

Decline Push-Up

RP

RP

1-Hand Row Leg Ext. ? R

W

RP

1-Hand Row Leg Ext. ? L

W

RP

Incline Press

W

Plank Hold Knee Taps

Cooldown

Equipment ? Bench (or Stability Ball) ? Weights ? Chin-Up Bar (or Bands with Door Attachment Kit)

*Optional

Negative Pull-Ups

RP

RP

Step-Up Cross Over ? R

W

RP

Break Step-Up Cross Over ? L

W

Decline Push-Up

RP

RP

1-Hand Row Leg Ext. ? R

W

RP

1-Hand Row Leg Ext. ? L

W

RP

Incline Press

W

Sec.

Plank Hold Knee Taps

Sec.

RP = reps W = weight R = right L = left Sec = time

? Chin-Up Max* ? Beachbody? Core Comfort Mat*

? 2015 Beachbody, LLC. All rights reserved.

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