CHISEL BALANCE WORKSHEET
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.
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