Master’s Hammer & Chisel – Day #3 – ISO Strength Chisel

Day #3 of Hammer & Chisel. I am still SORE from yesterday’s Hammer Plyometrics workout!!

ISO Strength Chisel – Details

  • Trainer: Autumn Calabrese
  • ISO Strength Chisel Duration: ~35 minutes. Again, there are some breaks, but don’t expect much rest
  • ISO Strength Chisel Goals: Strength and stability , like it says!
  • ISO Strength Chisel Required Equipment: Bench, Pull up Bar, 10 – 20 lb weight / dumbbell

ISO Strength Chisel Moves

Some notes – All moves are 10 reps, followed by a 10 second isometric (ISO) hold, three times.

  1. Sumo Squat – Toes pointed out. Use weights and keep your back straight. Down & up 10 times, then HOLD! 
  2. Push Up – Simple move, hard to do! 🙂 10 pushups, followed by holding for 10 seconds in the down position.
  3. Split Squat – This is the same as a bulgarian squat, I think. One foot on the bench. You drop down 10 times on each side.split squat - iso strength chisel
  4. Pull Up – Again, simple move, but hard to do! 10 Pullups, followed by a HOLD at the top for 10 seconds. I used the Pull Up Assist Band, which is awesome. When I did the original P90X way back in 2007, I used to stand on a chair, and it’s not nearly as effective. You can also use bands if you don’t have a pull up bar.
  5. Step Up Side Hold – In this move, you step up & down with one foot 10 times from the SIDE. Then, you HOLD for 10 seconds with your leg in front of you. Autumn really likes to keep hammering on those legs!!step up side hold - iso strength chisel
  6. 1 Arm Row – Straightforward, a 1 arm row with weights. The isometric HOLD is at the top for 10 seconds.1 arm row - iso strength chisel
  7. Sit up C- Curve – Situps with a light weight held at your chest. Make sure you keep your chest up. The isometric hold is for 10 seconds in the down position. A good ab move, but so far there haven’t been too many ab specific moves in H&C. 
  8. Lateral Raise – Light weights for this one! A lateral raise & a iso hold at the top of the move. Shoulders = feel the burn!

ISO Strength Chisel Review: 

The isometric hold is what really makes this difficult. On almost every move, I did the first 10-rep, 10 second hold thinking, OK, I’ve got this! But by the third rep / hold cycle, I was burning!

These ISO moves really work. I felt them in my muscles for the next 36 hours after completing the workout.

The hardest move for me on this set was split squat. The outside of my booty was BURNING. I love being able to tell very quickly during these workouts which muscles I rarely use 🙂

Another thing I’m loving about these workouts is the variety so far. My initial expectation of Hammer & Chisel was not that it would be so varied in its moves, it’s a pleasant surprise, it keeps the workouts fun, engaging and interesting! I already KNOW I won’t get bored in the next 60 days.

Hammer and Chisel Meals: 

No cheating on the meal plan yet! I am defnitely getting HUNGRY though so I’m debating if I should go up a notch on the meal plan from Plan A to Plan B, which gives me an extra protein and starch. I’ll update on Friday!

  • Breakfast – 2 Eggs and Slice Toast
  • Snack – 1 Hard Boiled Egg
  • Lunch – Salad with Hummus, Turkey Slices, Balsamic Vinegar & Tomato
  • Snack – Oatmeal with Blueberries
  • Dinner – Chicken Stuffed Peppers
  • Evening Snack – Apple Slices & Peanut Butter

Day #4 is rest day (not sure why they structured it like that?), so I’ll see you on Day #5!

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