The Master’s Hammer & Chisel: Total Body Hammer

Spartan Fit Mom

Date Round 1 Bench Press

Squat

Reverse Grip Row

Reps: 10, 8, 6 x 2 Rounds

Reps: 10, 8, 6 x 2 Rounds

Reps: 10, 8, 6 x 2 Rounds

Reps: 10, 8, 6 x 2 Rounds

Reps: 10, 8, 6 x 2 Rounds

Reps: 10, 8, 6 x 2 Rounds

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Reps: 10, 8, 6 x 2 Rounds

Reps: 10, 8, 6 x 2 Rounds

Reps: 10, 8, 6 x 2 Rounds

Reps: 10, 8, 6 x 2 Rounds

Reps: 10, 8, 6 x 2 Rounds

Reps: 10, 8, 6 x 2 Rounds

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_______/_______6

Reps: 10, 8, 6 x 2 Rounds

Reps: 10, 8, 6 x 2 Rounds

Reps: 10, 8, 6 x 2 Rounds

Reps: 10, 8, 6 x 2 Rounds

Reps: 10, 8, 6 x 2 Rounds

Reps: 10, 8, 6 x 2 Rounds

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_______/_______6

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_______/______10

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Break Round 2 Incline Fly

Reverse Lunge

Wide Pull up

Break Round 3 Military Press

Split Squat

Post Delt Fly

Cooldown Equipment:

• Bench (or Stability Ball) • Chin-Up Bar (or Bands with Door Attachment Kit) • Chin-Up Max* • B-LINES® Resistance Band (or Towel) • Weights

1

Spartan Fit Mom

The Master’s Hammer & Chisel: ISO Strength Chisel Date Round 1 Sumo Squat

Push Up

Split Squat Right

Split Squat Left

Pull Up

Step Up Side Hold- R

Step Up Side Hold-L

1 Arm Row-L

1 Arm Row-R

Sit Up C Curve

Lateral Raise

Equipment:

Reps: 10/10 Sec Hold

Reps: 10/10 Sec Hold

Reps: 10/10 Sec Hold

Reps: 10/10 Sec Hold

Reps: 10/10 Sec Hold

Reps: 10/10 Sec Hold

w_______10_____10 Sec w_______10_____10 Sec

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w_______10_____10 Sec w_______10_____10 Sec

w_______10_____10 Sec w_______10_____10 Sec

w_______10_____10 Sec w_______10_____10 Sec

• Bench (or Stability Ball) • Chin-Up Bar (or Bands with Door Attachment Kit) • Chin-Up Max* • B-LINES® Resistance Band (or Towel) • Weights

2

The Master’s Hammer & Chisel: Power Chisel

Spartan Fit Mom

Date Round 1

Reps: 4 4 Sec Hold

Reps: 4 4 Sec Hold

Reps: 4 4 Sec Hold

Reps: 4 4 Sec Hold

Reps: 4 4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

Squat Heavy

w___________X10

w___________X10

w___________X10

w___________X10

w___________X10

w___________X10

Upright Row

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

Pull Up

_____________10

_____________10

_____________10

_____________10

_____________10

_____________10

Hanging Knee Curl

_____________16

_____________16

_____________16

_____________16

_____________16

_____________16

Ball Plyo Lunge-R

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

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______/4 Sec Hold

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______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

Lunge Right-Heavy

_____________10

_____________10

_____________10

_____________10

_____________10

_____________10

Ball Plyo Lunge-L

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

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______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

Lunge Left-Heavy

w___________X10

w___________X10

w___________X10

w___________X10

w___________X10

w___________X10

Ply Push Up

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

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______/4 Sec Hold

______/4 Sec Hold

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______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

Chest Press-Heavy

w___________X10

w___________X10

w___________X10

w___________X10

w___________X10

w___________X10

Half Spiderman

_____________16

_____________16

_____________16

_____________16

_____________16

_____________16

Ball Sumo Plyo

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

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______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

Sumo Squat Heavy

w___________X10

w___________X10

w___________X10

w___________X10

w___________X10

w___________X10

Ball Push Press

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

Military Press Heavy

w___________X10

w___________X10

w___________X10

w___________X10

w___________X10

w___________X10

Ball Seated Toe Tap

_____________16

_____________16

_____________16

_____________16

_____________16

_____________16

Ball Squat Jumps Reps: 4 Sec Hold

4

3

The Master’s Hammer & Chisel: Power Chisel Page 2 Ball Knee Drivers-L

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

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______/4 Sec Hold

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______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

Side Step Up L Heavy

w___________X10

w___________X10

w___________X10

w___________X10

w___________X10

w___________X10

Ball Knee Drivers-R

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

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______/4 Sec Hold

______/4 Sec Hold

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______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

Side Step Up R Heavy

w___________X10

w___________X10

w___________X10

w___________X10

w___________X10

w___________X10

Bicep Curls

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

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______/4 Sec Hold

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______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

Bicep Curls Heavy

w___________X10

w___________X10

w___________X10

w___________X10

w___________X10

w___________X10

Tricep Kickbacks

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

______/4 Sec Hold

w___________X10

w___________X10

w___________X10

w___________X10

w___________X10

w___________X10

Tricep Kickbacks-Heavy Cooldown Equipment:

• Bench (or Floor) • Chin-Up Bar (or Bands with Door Attachment Kit) • Chin-Up Max* • B-LINES® Resistance Band (or Towel) • Weights

• Medicine Ball

4

The Master’s Hammer & Chisel: Chisel Cardio (38 min)

Spartan Fit Mom

Date Round 1

60 Seconds

60 Seconds

60 Seconds

60 Seconds

60 Seconds

60 Seconds

Over The Top

weight__________

weight__________

weight__________

weight__________

weight__________

weight__________

Pull Up

reps__________

reps__________

reps__________

reps__________

reps__________

reps__________

Dumbbell Swing

weight__________

weight__________

weight__________

weight__________

weight__________

weight__________

Figure 8

weight__________

weight__________

weight__________

weight__________

weight__________

weight__________

Burpee

reps___________

reps___________

reps___________

reps___________

reps___________

reps___________

Sword Pull -L

weight__________

weight__________

weight__________

weight__________

weight__________

weight__________

Sword Pull -R

weight__________

weight__________

weight__________

weight__________

weight__________

weight__________

Forearm Plank Kick

reps___________

reps___________

reps___________

reps___________

reps___________

reps___________

Side Step Up Kick R

weight__________

weight__________

weight__________

weight__________

weight__________

weight__________

Side Step Up Kick L

weight__________

weight__________

weight__________

weight__________

weight__________

weight__________

60 Seconds

60 Seconds

60 Seconds

60 Seconds

60 Seconds

60 Seconds

Over The Top

weight__________

weight__________

weight__________

weight__________

weight__________

weight__________

Pull Up

reps__________

reps__________

reps__________

reps__________

reps__________

reps__________

Dumbbell Swing

weight__________

weight__________

weight__________

weight__________

weight__________

weight__________

Figure 8

weight__________

weight__________

weight__________

weight__________

weight__________

weight__________

Burpee

reps___________

reps___________

reps___________

reps___________

reps___________

reps___________

Sword Pull -L

weight__________

weight__________

weight__________

weight__________

weight__________

weight__________

Sword Pull -R

weight__________

weight__________

weight__________

weight__________

weight__________

weight__________

Forearm Plank Kick

reps___________

reps___________

reps___________

reps___________

reps___________

reps___________

Side Step Up Kick R

weight__________

weight__________

weight__________

weight__________

weight__________

weight__________

Side Step Up Kick L

weight__________

weight__________

weight__________

weight__________

weight__________

weight__________

Break Round 2

Cooldown Equipment:

• Bench (or Floor) • Chin-Up Bar (or Bands with Door Attachment Kit) • Chin-Up Max* • B-LINES® Resistance Band (or Towel) • Weights • Beachbody Comfort Mat (Optional)

5

The Master’s Hammer & Chisel: Hammer Plyo (26 min)

Spartan Fit Mom

Date Round 1

30 Seconds

30 Seconds

30 Seconds

30 Seconds

30 Seconds

30 Seconds

Vertical Jump

reps__________

reps__________

reps__________

reps__________

reps__________

reps__________

Burpee Pull Up

reps__________

reps__________

reps__________

reps__________

reps__________

reps__________

Leg In & Outs

reps__________

reps__________

reps__________

reps__________

reps__________

reps__________

Plyo Push Up Taps

reps__________

reps__________

reps__________

reps__________

reps__________

reps__________

Crazy Horse

reps__________

reps__________

reps__________

reps__________

reps__________

reps__________

Chin up Crunch Squat Jump

reps__________

reps__________

reps__________

reps__________

reps__________

reps__________

weight__________

weight__________

weight__________

weight__________

weight__________

weight__________

Knee Driver

reps__________

reps__________

reps__________

reps__________

reps__________

reps__________

Sumo Tuck Jump

reps__________

reps__________

reps__________

reps__________

reps__________

reps__________

Lunge Lunge Squat

reps__________

reps__________

reps__________

reps__________

reps__________

reps__________

Break Round 2

30 Seconds

30 Seconds

30 Seconds

30 Seconds

30 Seconds

30 Seconds

Vertical Jump

reps__________

reps__________

reps__________

reps__________

reps__________

reps__________

Burpee Pull Up

reps__________

reps__________

reps__________

reps__________

reps__________

reps__________

Leg In & Outs

reps__________

reps__________

reps__________

reps__________

reps__________

reps__________

Plyo Push Up Taps

reps__________

reps__________

reps__________

reps__________

reps__________

reps__________

Crazy Horse

reps__________

reps__________

reps__________

reps__________

reps__________

reps__________

Chin up Crunch Squat Jump

reps__________

reps__________

reps__________

reps__________

reps__________

reps__________

weight__________

weight__________

weight__________

weight__________

weight__________

weight__________

Knee Driver

reps__________

reps__________

reps__________

reps__________

reps__________

reps__________

Sumo Tuck Jump

reps__________

reps__________

reps__________

reps__________

reps__________

reps__________

Lunge Lunge Squat

reps__________

reps__________

reps__________

reps__________

reps__________

reps__________

Cooldown Equipment:

• Bench (or Floor) • Chin-Up Bar (or Bands with Door Attachment Kit) • Chin-Up Max* • B-LINES® Resistance Band (or Towel) • Weights

6

7

The Master’s Hammer & Chisel: Balance

Spartan Fit Mom

Date 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 Jump Squat

Round 6 Renegade Row Leg Lift

Round 7 1 Arm Press Bridge

Round 8 Balance Row Pistol Squat

15 reps

15 reps

15 reps

15 reps

15 reps

15 reps

L-weight________

L-weight________

L-weight________

L-weight________

L-weight________

L-weight________

R-weight________

R-weight________

R-weight________

R-weight________

R-weight________

R-weight________

L-weight________

L-weight________

L-weight________

L-weight________

L-weight________

L-weight________

R-weight________

R-weight________

R-weight________

R-weight________

R-weight________

R-weight________

15 reps

15 reps

15 reps

15 reps

15 reps

15 reps

L-weight________

L-weight________

L-weight________

L-weight________

L-weight________

L-weight________

R-weight________

R-weight________

R-weight________

R-weight________

R-weight________

R-weight________

15 reps

15 reps

15 reps

15 reps

15 reps

15 reps

L-weight________

L-weight________

L-weight________

L-weight________

L-weight________

L-weight________

R-weight________

R-weight________

R-weight________

R-weight________

R-weight________

R-weight________

L-weight________

L-weight________

L-weight________

L-weight________

L-weight________

L-weight________

R-weight________

R-weight________

R-weight________

R-weight________

R-weight________

R-weight________

15 reps

15 reps

15 reps

15 reps

15 reps

15 reps

L-weight________

L-weight________

L-weight________

L-weight________

L-weight________

L-weight________

L-weight________

L-weight________

L-weight________

L-weight________

L-weight________

L-weight________

15 reps

15 reps

15 reps

15 reps

15 reps

15 reps

L-weight________

L-weight________

L-weight________

L-weight________

L-weight________

L-weight________

R-weight________

R-weight________

R-weight________

R-weight________

R-weight________

R-weight________

L-weight________

L-weight________

L-weight________

L-weight________

L-weight________

L-weight________

R-weight________

R-weight________

R-weight________

R-weight________

R-weight________

R-weight________

15 reps

15 reps

15 reps

15 reps

15 reps

15 reps

L-weight________

L-weight________

L-weight________

L-weight________

L-weight________

L-weight________

R-weight________

R-weight________

R-weight________

R-weight________

R-weight________

R-weight________

L-weight________

L-weight________

L-weight________

L-weight________

L-weight________

L-weight________

R-weight________

R-weight________

R-weight________

R-weight________

R-weight________

R-weight________

15 reps

15 reps

15 reps

15 reps

15 reps

15 reps

L-weight________

L-weight________

L-weight________

L-weight________

L-weight________

L-weight________

R-weight________

R-weight________

R-weight________

R-weight________

R-weight________

R-weight________

L-weight________

L-weight________

L-weight________

L-weight________

L-weight________

L-weight________

R-weight________

R-weight________

R-weight________

R-weight________

R-weight________

R-weight________

15 reps

15 reps

15 reps

15 reps

15 reps

15 reps

L-weight________

L-weight________

L-weight________

L-weight________

L-weight________

L-weight________

R-weight________

R-weight________

R-weight________

R-weight________

R-weight________

R-weight________

L-weight________

L-weight________

L-weight________

L-weight________

L-weight________

L-weight________

R-weight________

R-weight________

R-weight________

R-weight________

R-weight________

R-weight________

Cooldown Equipment:

• Bench (or Stability Ball) • Weights • Beachbody Comfort Mat (Optional)

8

The Master’s Hammer & Chisel: Hammer Power

Spartan Fit Mom

Date Warm Up Round 1

Reps: 10

Reps: 10

Reps: 10

Reps: 10

Reps: 10

Reps: 10

Overhead Press: Light

_____________10

_____________10

_____________10

_____________10

_____________10

_____________10

Overhead Press: Medium

_____________10

_____________10

_____________10

_____________10

_____________10

_____________10

Squat: Light

_____________10

_____________10

_____________10

_____________10

_____________10

_____________10

Squat: Medium

_____________10

_____________10

_____________10

_____________10

_____________10

_____________10

Thruster: Light

_____________10

_____________10

_____________10

_____________10

_____________10

_____________10

Thruster: Medium

_____________10

_____________10

_____________10

_____________10

_____________10

_____________10

Reps: 5

Reps: 5

Reps: 5

Reps: 5

Reps: 5

Reps: 5

Jerk Press Left: Light

______________5

______________5

______________5

______________5

______________5

______________5

Jerk Press Right: Light

______________5

______________5

______________5

______________5

______________5

______________5

Jerk Press Left: Medium

______________5

______________5

______________5

______________5

______________5

______________5

Jerk Press Right: Medium

______________5

______________5

______________5

______________5

______________5

______________5

Reps: 10

Reps: 10

Reps: 10

Reps: 10

Reps: 10

Reps: 10

Deadlift: Light

_____________10

_____________10

_____________10

_____________10

_____________10

_____________10

Deadlift: Medium

_____________10

_____________10

_____________10

_____________10

_____________10

_____________10

Shrug: Light

_____________10

_____________10

_____________10

_____________10

_____________10

_____________10

Shrug w/Extension: Medium

_____________10

_____________10

_____________10

_____________10

_____________10

_____________10

Upright Row: Light

_____________10

_____________10

_____________10

_____________10

_____________10

_____________10

Full Upright Row: Medium

_____________10

_____________10

_____________10

_____________10

_____________10

_____________10

Clean Light

_____________10

_____________10

_____________10

_____________10

_____________10

_____________10

Full Range Clean: Medium

_____________10

_____________10

_____________10

_____________10

_____________10

_____________10

_____________10

_____________10

_____________10

_____________10

_____________10

_______/_______6

Break Notes:

9

The Master’s Hammer & Chisel: Hammer Power Continued Page 2 Date

Round 2

Reps: 10 /5

Reps: 10 /5

Reps: 10 /5

Reps: 10 /5

Reps: 10 /5

Reps: 10 /5

Clean & Press: Light

_____________10

_____________10

_____________10

_____________10

_____________10

_____________10

Clean & Press: Heavy

_____________5

_____________10

_____________10

_____________10

_____________10

_____________10

Clean & Squat: Light

_____________10

_____________10

_____________10

_____________10

_____________10

_____________10

Clean & Squat: Heavy

_____________5

_____________10

_____________10

_____________10

_____________10

_____________10

Clean Squat Press: Light

_____________10

_____________10

_____________10

_____________10

_____________10

_____________10

Clean Squat Press: Heavy

_____________5

_____________5

_____________5

_____________5

_____________5

_____________5

Clean Squat Jerk: Left _____________5 Light

_____________10

_____________10

_____________10

_____________10

_____________10

Clean Squat Jerk: Right Light

_____________5

_____________5

_____________5

_____________5

_____________5

_____________5

Clean Squat Jerk: Heavy

_____________5

_____________5

_____________5

_____________5

_____________5

_____________5

1 Arm Clean Squat Jerk Left: Light

_____________10

_____________10

_____________10

_____________10

_____________10

_____________10

1 Arm Clean Squat Jerk Left: Heavy

_____________5

_____________5

_____________5

_____________5

_____________5

_____________5

1 Arm Clean Squat Jerk Right: Light

_____________10

_____________10

_____________10

_____________10

_____________10

_____________10

1 Arm Clean Squat Jerk Right: Heavy

_____________5

_____________5

_____________5

_____________5

_____________5

_____________5

Cooldown Equipment:

• Weights • B-LINES® Resistance Band (or Towel)

10

11

12

HC Worksheets 1_5.pdf

Page 1 of 12. Te Mastr's Hammer & Chisel: Total Body Hammer. Date. Round 1 Reps: 10, 8, 6. x 2 Rounds. Reps: 10, 8, 6. x 2 Rounds. Reps: 10, 8, 6.
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