CHISELED

Equipment: Step with three risers/ two sets of weights

There are 10 BLOCKS, and each block has a sculpting move and a cardio move that is repeated. There are 3 levels to each move, 20 seconds each level for a total of 60 seconds each move.

WARM UP

BLOCK 1:
SCULPT: Side front squat/Side front squat and shoulder press/Power press (jump squat press)
CARDIO: Quick squat/Skier squat (heels off floor)/Jump squat
30 seconds rest
REPEAT
30 secs rest

BLOCK 2:
Sculpt: Dumbbell swing/Double high swing (each arm extends into Y)/Walking swing with arm raise
CARDIO: Tap back (off of step)/Plyo lunge off step/Driver lunge (tap step with opposite arm)
Rest
REPEAT
Rest

BLOCK 3:
Sculpt: Side Clean Forward Lunge/Side lunge clean twist lunge/Side lunge curl chop lunge
CARDIO: Shuffle Jog/Shuffle Lunge/Run Lunge (deep lunge)
Rest
REPEAT
Rest

BLOCK 4: (light weights)
SCULPT: Split Lunge off side of step/split lunge lateral raise/split lunge iron cross
CARDIO: Wide lateral tap downs off step/wide tap down cross reach/wide jack pull down
Rest
REPEAT
Rest

BLOCK 5:
SCULPT: Cannon ball plank with shoulder tap/Cannonball push-up/Cannonball Spider Push-Up
CARDIO: Double Side Hop Driving Knee/Single Side Hop/Ice Skater with Reach

BLOCK 6:
SCULPT: Rebound Lunge Power Clean (weight in R) /Rebound Lunge High Clean/Rebound Lunge Jerk
CARDIO: Kickbox--Cross Punch Hi-Lo Punch/Cross Punch Power Combo Punch/Cross Punch Alternate Power Crunch
Rest
REPEAT – weight in L
Rest

BLOCK 7:
SCULPT: Plank Row/Plank Row & Twist/Plank Row & Punch
CARDIO: Straddle Plunge off step (jump down, step up)/Straddle Plunge Jump (jump down and up)/Straddle Jack (double time jump)
Rest
REPEAT
Rest

BLOCK 8:
SCULPT: Turn Lunge & Strike (L side elbow to knee)/Turn lunge & Push Press/Turn Lunge & Combo Press
CARDIO: Step Out Jack/Jumping Jack/Star Jack Plyo Jumps
Rest
REPEAT
Rest

BLOCK 9:
SCULPT: Side step up/Side Step Up with High Pull (upright row)/Side step up with High Pull Balance (side leg lift)
CARDIO: High Step Back Knee Drive (L leg)/High Touch Down Knee Drive/High Touch Down Front Kick
Rest
REPEAT (R side)
Rest

BLOCK 10: (step platform)
SCULPT: Cross over Deadlift Reverse Fly/Uneven Cross over Deadlift Rev Fly (right foot on platform)/Single Leg Cross Deadlift Rev Fly
CARDIO: Bear Crawl on platform to Double Squat Reach/Bear Crawl to Power Squat Thruster/Bear Crawl to Tuck Jump

COOL DOWN AND STRETCH


I would say on the whole this workout is advanced. I think, though, that the cardios range from intermediate (kickboxing inspired patterns) to super advanced (straddle jumps on 3 inch risers). Both the sculpting moves and the cardio moves have three levels, and you can modify up or down by doing the easier or tougher level for the duration.

I liked the workout a lot, although the intensity of the sculpting moves for me was limited by the fact that I couldn't go very heavy due to the pace and my sense of what is safe for my joints.

It's also worth nothing that the dark mats produce a kind of glare. This doesn't really effect visibility, but it does make the set look a little odd.

There is no chaptering in this workout. Unfortunately, you have to go back to the main menu to get to the ab workout, but it is worth it. I really liked the ab workout. It was crunches done well (low and controlled) and plank variations -- including my favorite, bird dog. In fact, I think I will use this as an add on.

One thing I really liked is that the "order" of the moves is clear -- sculpting move, cardio, repeat. The moves aren't complicated, and you don't stand around wondering what he just did or what type of move is coming next. I also think that the three levels makes it easy to modify up or down.


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Instructor Comments:
Toby is encouraging and clear--a good instructor all around.

Acescholar