Master’s Hammer & Chisel – Day #10 – Chisel Agility

Chisel Agility – Details

  • Trainer: Autumn Calabrese
  • Chisel Agility Duration: About 40 Minutes!
  • Chisel Agility Goals: Develop elite speed, coordination, and power with moves inspired by athletic training.
  • Chisel Agility Required Equipment: None!

Chisel Agility Moves

Some notes – Moves are 60 Seconds each! NO WEIGHTS! You do all 10 moves, break for a minute, then do them AGAIN.

  1. High Knees / Fast Tire Feet – You do high knees going forward, and then wide knees going back.
  2. Plank X Taps – Plank position, you get called out doing hand taps (front left / right) and leg taps (back left / right). Definitely a strong core move.
  3. Shuffle / Grapevine -Directions change during the move. You grapevine in one direction (feet cross over each other while facing forward) and shuffle the other direction (basically hopping sideways).
  4. Lateral Squat Hop – The name tells you! It’s a squat, and then you hop laterally on the call-outs by Autumn.
  5. Multidirectional Lunge  – Front lunge/ Side lunge / Reverse lunge on one foot, then switch to the other foot after 30 seconds.
  6. Rotating Squat Jump – 180 degree squat jumps. Make sure to land with the feet parallel on each one. This one is a huge leg burner after 60 seconds.
  7. Skater Triangle – This one is a little tricky. Imagine you are standing at the top of the triangle on the floor with the two sides behind you. You left up on foot and jump to that side, then to other corner of the triangle, and back to the front. Then you go again in the opposite direction.
  8. Diagonal Jump Lunge – This is basically a crossover lunge (lunge left with the right foot, and then the other direction) but the transition is done with a jump.
  9. Circle In & Out – This is kind of like fast feet. Imagine you are standing in the middle of a circle. Then what you do is fast feet up to the edge of the circle an back to the middle. As you keep going, rotate around the circle. If you get confused, just move your feet fast until your heart rate goes up LOL.
  10. Directional Squat Jump – Squat to a jump – front, left, right, back.

Chisel Agility Review & Thoughts:  

This is the first workout in Hammer & Chisel that hasn’t incorporated any weights! I liked this workout – like most of the Autumn workouts, my legs finished on fire. Round 2 was particularly difficult and I wasn’t able to squat quite as deep, but I still gave it my all. I have LOVED using weights almost every day on the hammer & chisel program, but it was nice to have a straight up cardio day in there!

Hammer and Chisel Meals: 

What I ate today!

  • Breakfast -Chocolate Shakeology w/ chilled coffee, 1/2 a banana, 2 Tsp peanut butter
  • Snack – Apple
  • Lunch -Turkey Salad with Avocado, Tomato, Cucumber & Balsamic
  • Snack – Banana with PB drizzle
  • Dinner – Mushroom, Chicken & Onion Stew over Brown Rice
  • Evening Snack – Some brownie batter – yes I cheated a bit 🙂 My birthday is tomorrow so I had to have a small taste. I’m calling it a blue for today. Progress, not perfection!

Have any questions for me about this program? Post ’em in the comments or shoot me an email!

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