The Chisel Workout

This Chisel Workout is a total body routine that focuses on getting the most of a training session by targeting big muscle groups. You’ll be using dumbbells, kettlebells and some bodyweight exercises. This routine is suitable for someone that is already comfortable around the weight room.

 

[no_highlight background_color=”yellow” color=”black”]There are two workouts in this post, one is time based and the other is based on a specified number of repetitions. [/no_highlight]To get the most out of the time based workout, try using a timer app.  I like programming time based workouts because it allows you to focus on your task.

 

In my opinion the best interval timer app is the Seconds Pro App. There is a free and paid version. The free version also has tons of features.

 

As I mentioned above, you will be performing full body exercises or multi-joint exercises. I will supply you with alternative options if you can’t do one or some of the prescribed movements. This way you can still do the workout.

 

It is important to warm up before this or any other workout. This is something that many people overlook. Warming up just takes a few minutes of our time and it can drastically reduce the chances of getting injured or burned out.

 

If you don’t have a warm up set in place, give this 4 Minute Total Body Warm Up a try.

 

Circuit 1

 

 

 

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Dumbbell Thrusters

[no_highlight background_color=”yellow” color=”black”]A Dumbbell Thruster is basically a squat to and overhead press. [/no_highlight]It will primarily target your quads, glutes and shoulders. Make sure your squats are deep and that you are exploding from the ground up. Once you are done with this exercise you will move on to box jumps.

 

Box Jumps

The Box Jump is a plyometric exercise that will recruit your lower body’s fast twitch muscle fibers. Since this is a pretty exhaustive movement, for this reason I’ve placed it at the beginning of the workout.

 

Alternative movement: Jump rope

 

Circuit 2

 

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Dumbbell Goblet Squat

The Dumbbell Goblet Squat is a fantastic exercise that not only stresses the quads and glutes but it also challenges core stability. Make sure you keep the dumbbell close to your body and about chest height. Pushing it away from your body will make you work harder and place unnecessary stress on your front delts.

 

Single Leg Push Ups

The Single Leg Push Up is an underrated exercise that is deceptively difficult to do. But why single leg?

 

[no_highlight background_color=”yellow” color=”black”]The single leg version will challenge core and hip stability. [/no_highlight] Specifically, the hip of the leg that remains on the ground.

 

When you perform the exercise, try not to shift or rotate your body towards one side. You really want to try to keep a streamlined spine and lower body. No sagging of the hips or lower back. And no flaring of the elbows.

 

Alternative movement: Regular push ups

 

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Circuit 3

 

 

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Kettlebell Deadlifts

 

[no_highlight background_color=”yellow” color=”black”]The Kettlebell Deadlift will strengthen you hamstrings, glutes and lower back.[/no_highlight] The purpose of this workout is not to go necessarily heavy, so that’s why I chose kettlebells as a tool for this particular exercise. If the workout called for a heavy set or round I would’ve suggested a barbell deadlift because it allows you to lift more weight.

 

You can use a dumbbell if you don’t have access to a kettlebell.

 

Alternative movement: Bench Hip Thrusters

 

Single Arm Dumbbell Press

 

The Single Arm Dumbbell Press is a fantastic exercise that will target your chest, shoulders, triceps and even abs. [no_highlight background_color=”yellow” color=”black”]It’s a fantastic way to work on single limb strength[/no_highlight] and to be aware on any potential muscle imbalance.

 

To make the exercise more demanding, simply place your feet together.

 

 

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Circuit 4 (Bonus)

 

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V-Ups

 

V-Ups are a fantastic exercise to target the abdominals and hip flexors. [no_highlight background_color=”yellow” color=”black”]A common mistake I see when people perform this exercise is that they don’t really remove their upper back off the ground[/no_highlight]. This isn’t necessarily a bad thing but doing this will target the hip flexors and the lower region of the abs instead of throughout the abs.

 

[no_highlight background_color=”yellow” color=”black”]A good tip to help you get up to the top of the V-Up position is to use your arms and swing them forward from the bottom position. [/no_highlight] It is not necessary to fully extend your legs at the bottom position.

 

Reverse Crunches

 

The Reverse Crunch will target your hip flexors and your lower ab region (they won’t do a good job of targeting the upper region of your abs though, that’s why I’ve included the V-Ups).

 

To start, lie flat on the floor and raise your legs where they are parallel to the ground. Then bring your legs towards your midsection as you lift your hips off the ground. Briefly pause at the top and then slowly bring your legs back to the starting position.

 

Version #1

 

Use a moderately heavy weight with the following workout. If you form breaks down, then please choose lighter weights.

 

Circuit 1- rest 30 seconds in between

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• 10 Dumbbell Thrusters
• 10 Box Jumps

3x

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Circuit 2- rest 30 seconds in between

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• 10 Dumbbell Goblet Squats
• 12 Single Leg Push Ups

3x

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Circuit 3- rest 30 seconds in between

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• 10 Kettlebell Deadlifts
• 10 Single Arm Dumbbell Press (10/side)

3x

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Circuit 4- rest 20 seconds in between

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• 10 V-Ups
• 15 Reverse Crunches

3x

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Version #2 (18 minutes long)

[no_highlight background_color=”yellow” color=”black”]You’re going to rest 25 seconds between movements.[/no_highlight]

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• Dumbbell Thrusters- 18 seconds
• Box Jumps- 15 seconds
• Dumbbell Thrusters- 18 seconds
• Box Jumps- 15 seconds
• Dumbbell Thrusters- 18 seconds
• Box Jumps- 15 seconds
• Dumbbell Goblet Squats- 20 seconds
• Single Leg Push Ups- 24 seconds (12 seconds/side)
• Dumbbell Goblet Squats- 20 seconds
• Single Leg Push Ups- 24 seconds (12 seconds/side)
• Dumbbell Goblet Squats- 20 seconds
• Single Leg Push Ups- 24 seconds (12 seconds/side)
• Kettlebell Deadlifts- 18 seconds
• Single Arm Dumbbell Press- 40 seconds (20 seconds/side)
• Kettlebell Deadlifts- 18 seconds
• Single Arm Dumbbell Press- 40 seconds (20 seconds/side)
• Kettlebell Deadlifts- 18 seconds
• Single Arm Dumbbell Press- 40 seconds (20 seconds/side)
• V-Ups- 18 seconds
• Reverse Crunch- 20 seconds
• V-Ups- 18 seconds
• Reverse Crunch- 20 seconds
• V-Ups- 18 seconds
• Reverse Crunch- 20 seconds

1x

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Downloads

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[no_button size=”medium” style=”” text=”CHISEL WORKOUT TIMER” icon_pack=”font_awesome” fa_icon=”” icon_position=”right” icon_color=”” icon_background_color=”” icon_background_hover_color=”” link=”https://www.dropbox.com/s/99ax8ipd44v9v46/chisel%20worrkout%20timer.seconds3?dl=0″ color=”Black” hover_color=”White” background_color=”Yellow” hover_background_color=”Black” border_color=”” hover_border_color=”” border_width=”” font_size=”” font_style=”normal” font_weight=”” margin=”” padding=”” border_radius=””]

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