Ledge calf raises on edge of bench or step/ seated calf raise (with dumbbells on thighs) Low sumo squat/ weighted sumo (1 dumbbell)īand military press/ seated military pressīulgarian split squat/ single leg step up (Right then Left after completing both moves) Push-ups/ Chest Press (on ball or bench or floor even)īody-weight squats/ shoulder squats (dumbbells on shoulders) Reverse Lunge/Weighted Reverse Lunge (left then right) The moves are as follows: (body-weight – 60 secs/weighted – 8 reps) If a move is done where both left side and right side are needed you will do the complete set on each side first and then switch to the other side and do the complete set (remember you are fatiguing the muscle). You are supposed to go very heavy for the weighted move because the reps are lower. One body-weight movement is done for 60 seconds and then you do a similar weighted move that targets the same muscle group for 8 reps. This workout is almost 40 minutes in length and includes your warm-up and cool-down. (from Beachbody OnDemand)Įquipment needed: Bench Or Stability Ball, variety of heavy dumbbells, Resistance Band and Chin-Up Bar Or Bands With Door Attachment Kit. The workout description from the website: Pre-fatigue major muscle groups and follow it up with a maximum weighted lift to carve incredible definition and get you strong. I have done 3 previous reviews from this latest Beachbody offering and you may find them right here on this blog by going to the home page. It felt like an early Christmas present when I logged into my Beachbody OnDemand account to see what the Challenge de Jour workout would be and saw that it was another workout from The Master’s Hammer & Chisel program that was just released in the beginning of December.

“I’m a hammer and I’m going to kick it!” – Sagi Kalev

Max hammer strength workout