Master’s Hammer & Chisel – Day #8 – Chisel Cardio

Chisel Cardio – Details

  • Trainer: Autumn Calabrese
  • Chisel Cardio Duration: About 40 Minutes!
  • Chisel Cardio Goals: This is a cardio routine, but most moves have weights. Similar to 21Day Fix Extreme moves.
  • Chisel Cardio Required Equipment: Weights, pull-up bar, bench or ball, resistance band

Chisel Cardio Moves

Some notes -Autumn delivers another booty burner with this workout. Each move is 60 seconds long, and there are two rounds!

  1. Over the Top – This move has you going stepping up on a chair with both feet and then stepping down the other side. You always leave one foot on the chair and keep your knees bent as you go to the ground. autumn_upandover_chiselcardio
  2. Pull Up – 60 seconds of pull ups! I had to use the bands for the end of this.
  3. Dumbbell Swing – Hold on to a dumbbell and swing it UP and back between your legs! chisel_cardio_dumbell_swings
  4. Figure 8 – This is an ab move. Sit in a C-position and you rotate a light dumbbell in a figure-8 pattern. figure8_chisel_cardio
  5. Burpee – A normal burpee! Down, back, and jump UP! No weights!
  6. Sword Pull (L / R) – This move was in 21 Day Fix Extreme. It’s a side lunge with a sword pull up on the step up, with a weight. swordpull_chiselcardio
  7. Forearm Plank Kick – This is a plank move on your forearms. You then try to keep your butt down and kick to each side. I made it about 30 seconds in and then switched to just moving my knees!
  8. Side Step Up Kick (L / R) – Similar to over the top, except you don’t go over the top 🙂 You keep one foot on the bench (or in my case a chair) the entire time. Step up and KICK with that foot. It should be a slow & controlled movement! Also, you should be holding a weight for this one up at your chest.

Chisel Cardio Review & Thoughts:  


Today’s workout was really fun! It was a little longer at nearly 40 minutes. I have gotten really used to 30 minute workouts so I did notice the extra time, but it was still manageable and I fit it in at night after my kids went to bed.

I can tell I am getting stronger all around from this program so far even after only 7 days. There is consistent hammering (haha) each day on a lot of the same muscle groups in slightly different ways to keep you sore.

Chisel Cardio reminds of of 21 Day Fix Extreme cardio in the fact that we use weights and it’s metered out. It’s more like HIIT training than a straight cardio run. So your heart rate is going up, then down, then up again.

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 – Hummus with whole wheat pita bread
  • Snack – Shakeology (yes I had 2 today haha) with blueberries & strawberries
  • Dinner – Egg  Quesadilla with Ham, Peppers & Onions
  • Evening Snack – Banana


I’m officially in WEEK #2. I will be doing measurements also soon, since I already posted my 1 week hammer & chisel results / progress photos this morning!

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