This is a 20 minute EMOM (4 rounds)
45 seconds on 15 second transition. 
4 rounds with a 1 minute rest between each round. 
Complete as many reps as possible on each exercise for that minute. FOCUS ON YOUR FORM. Brace your core and focus on the muscle you are using.

For 18 minutes (3 rounds) do each exercise  for  45 seconds give yourself 15 seconds transition to get to the next exercise. You have a 1 minute rest included into the circuit

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up

Decline push up

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Plank up & down

Rest

CHISEL EMOM UB 5 
(EVERY MINUTE ON THE MINUTE)

CHISEL January Upper Body 4
EveryMinuteOnTheMinute

Started again w Day 1! Killer workout that I know is Def the hardest one for me out of all the program

Diana

I am a casual athlete. Runner, Yoga beginner, Swim beginner, Beach body 21 day fit, Barre. This is the missing fitness for me. I will be 43 in 1 month and my glutes keep fading on me. This program is challenging and exactly what I need. I haven't felt deserving of a protein shake in too long! Cheers 📣 Looking forward to refueling

Chisel LB W1

It was good and challenging. I really liked the timer bc it was an EMOM

Tina

Chisel EMOM UB W1

Chisel FB W1

Chisel UB W1

Challenging and great at bringing heart rate up

I can't give these workouts enough praise 🙌 It is a well rounded workout each day. Each day has varying degrees of difficulty. The First day was hardest for me! 😆 I love how Laine and Bryan move focus to a different muscle group each day. Allowing me days of rest and recovery for those sore muscles! 🥳 Loving It!!

Chisel EMOM LB W1

This was good.. enjoyed the 20 minute jog

Chisel Core & Liss W1

Chisel FB 2

Chisel UB 2

My preferred app over Beach Body or IG influencers! I feel good after every workout. I've been using Chisel on Ranch Fit App for about 6 months and I just can't get enough of it. Great variety of workouts keep me interested.

Chisel EMOM LB 2

Chisel UB W2

Chisel LB 7

Chisel Core & Liss W2

Chisel FB 3

Great work out. It looks easy, but it’s not.

Chisel EMOM UB 3

Chisel LB 3

I spent the last few months walking and swimming, but today I jumped back into Chisel. It is the PERFECT energizing lifting and toning I desperately need ❤️

Chisel UB 3

That was great 👍 Step Back step lunge is my love/hate. Working on balance ⚖️

Chisel EMOM LB 3

These workouts are so 👌 balanced. I'm just getting back into working out with weights again. Exactly what I was looking for in a routine

Chisel FB 4

Great workout to get back into it after being sick for 2 weeks

Chisel EMOM UB 4

Chisel LB 4

Chisel UB 4

Chisel EMOM LB 4

Great abs!! How do I listen to you talk? I have my volume and clicked the microphone so it’s not on mute but can’t hear you.

CHISEL January Upper Body 4 EveryMinuteOnTheMinute

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