Archive for the Health/Fitness Category

22 Minute Hard Corps Cardio 1 w/ Tony Horton Workout Review

Posted in Health/Fitness, Motivation/Inspiration, Review, Workout review with tags , , , on February 7, 2016 by mistransformation


While Beachbody aficionados have known that Tony Horton’s latest program will be released in March 2016 since about fall of 2015 (some probably earlier), we didn’t know until about a week ago that there would be a Challenge du Jour sneak peak of the program offered on the day of the “Big Game” on Beachbody OnDemand.  (We can’t publicly mention the S.B. publicly because we’d have to pay.)  As soon as it was announced, I knew what my workout was going to be Sunday morning.

A Description of the 22 Minute Hard Corp program from Beachbody:  “22 MINUTE HARD CORPS is a no-nonsense, boot camp style workout program designed to get you epic results in 8 weeks. Created by legendary trainer Tony Horton, 22 MINUTE HARD CORPS works your whole body with moves that are tough enough to challenge you, but are straightforward enough for you to do on Day 1. #GETSOME and GET DONE!”

If you would like to see more on this program visit:

Note: I am not a Beachbody “coach” so I’m not trying to sell you anything.  I just like the Beachbody workouts and really dig Tony Horton.

Today’s sneak peak workout was Cardio 1 from the program.  This workout is 22 minutes in length (hence the 22 Minute Hard Corps name).  It has no warm up (I am going to assume Tony offers some kind of warm up with the complete program since he mentioned doing the “cold start warm up.”  He offered one in his P90x3 program). You do not need any equipment except a towel, a drink and a jump mat if you prefer.

This workout is 3 rounds of the same moves.  In each round the reps for the movement will either go up or go down and I’m not really sure of Tony’s rhyme or reason for choosing the amount of reps he did so I cannot explain that to you.  You get a 22 second rest between each round.

The workout is done outside and with military vets working out and demonstrating the movements in the background.  Who doesn’t love military vets?

The movements: (I will put reps for each round 1. 2. and 3.)

T-Jacks – like jumping jacks but with arms in a T for Tony – 1. 50 2. 40 3. 30

Bear Crawls – you know this move – each hand/foot movement is 1 rep.  1. 20 2. 25 3. 30

Lateral Shuffle – another familiar movement w/ 2 hops in between – 1. 30 2. 25 3. 20

Forward Lunge Twist – Lunge with arms in opposite direction of knee – 1. 10 2. 16 3. 20

Basic Burpee – no pushup and half-time modification offered – 1. 25 2. 20 3. 15

A-Skips-Skipping in place. Tony is big on the opposite elbow going back- 1. 30 2. 40 3. 50

Run Lunge Squat-This is a lunge to a squat with run arms in the lunge – 1. 30 2. 40 3. 50

After the break, there is time left so Tony adds in the Bear Crawl/Burpee Burnout.  This is 22 Bear Crawls and 22 Burpees done w/ no rest in between.  I think ending with the burpees is killer for the ending. My blood was pumping.

There is a 2 minute cool down/stretch at the end to keep it within the 22 minute time frame.  Although I like a longer cool down/stretch it felt sufficient for this particular workout with the 22 minute time frame.

I really liked this workout. I felt I got a good workout in a short amount of time.  Since this was only Cardio 1, I’m a little afraid of what Cardio 2 may have in store.  This wasn’t the toughest cardio workout ever BUT it packed a lot of punch and I’m looking forward to the release of the program and more sneak peaks OnDemand.

I will give this workout 4 1/2 stars out of 5.

Everything Tony Horton touches turns to gold.







The Master’s Hammer & Chisel – Chisel Balance w/ Autumn Calabrese Workout Review

Posted in Health/Fitness, Review, Review of Product, Workout review with tags , , on January 16, 2016 by mistransformation


I have a few friends on my Facebook page that are engaged in the Master’s Hammer & Chisel program. I don’t have the program but do get to experience the workouts through my Beachbody OnDemand subscription.  One workout from the H&C program that sticks out in my mind is Chisel Balance with Autumn because most of the time when I see that it is on others’ rotation for the day it is met with a bunch of cyber grunts and groans.  I was really excited when I woke up this morning to find that it was today’s Challenge du Jour OnDemand.

Required equipment:  Dumbbells and Bench or Stability ball.  Modifications are shown if you don’t have the bench or stability ball.   Follow Mike.

WORKOUT DESCRIPTION from OnDemand:   A total-body scorcher that taps into your strength and endurance with killer stability and core training.

Chisel Balance is 9 different movements with 15 repetitions each done for 2 sets.  Because this is balance, most are done on one leg or with one arm at a time so you would do the move Right to Left and then repeat.  The workout is approximately 40 minutes long.

The moves are:

Squat bench sit with one leg raised while holding a dumbbell.  If you can’t sit down with one leg raised, there is a modification shown.

Lat pullover with 1 leg raised (R/L).  You don’t repeat this on each leg because this is really a lat focused move and both arms are used at once so this move is done twice total.

Single leg squat deadlift. (R/L)

Up down bench climb on hands.  This move is done in a plank with your bench in front of you.  You climb the bench with your hands.  Each hand is a lead hand (meaning you don’t alternate per set).  I’m sorry but I can’t remember if this was done 4x total or 2x total. I do remember it being tough as I went on however.  In the back of my mind I feel like I only did it 2x total.  I will check on this.

Bulgarian split squat jump.  This isn’t as bad as it sounds.  This is more like a rocking horse movement where you lift your front leg off the ground towards your stomach rather than do a jump with both feet off the ground (which I have done in other workouts).

One arm renegade row with opposite leg lift. (R/L)

One arm chest press in bridge formation while lifting a leg and your upper back on the bench.  (R/L)

Balance row to pistol squat.  (The most challenging of all the movements as far as balance goes – at least for me).

As you can see, on a lot of the moves you are working more than just the targeted area, i.e., in the bridge movements you definitely feel it in your butt.

In this workout, I feel that you have to go a little lighter in your weights:  1. Because you are doing 15 reps/2 sets back-to-back; and 2. Because you have to concentrate on the balance element of the movement.

I feel like I got a solid workout and one thing I liked about the cool down in this workout was that it was different than the other ones I have tried from this program.  Autumn had been doing the same for most of them.  I feel it was targeted to this particular workout.

4 1/2 stars out of 5 because it was tough and that’s the way I like it!



CIZE – The Next Level – Work Your Body w/ Shaun T Workout Review

Posted in Health/Fitness, Motivation/Inspiration, Review, Review of Product, Workout review with tags , , , , on January 12, 2016 by mistransformation



Cize is a Beachbody dance workout program with Shaun T of Hip Hop Abs and Insanity fame.  I do not have the program but am a member of Beachbody OnDemand and I have been able to do a couple of the routines from the Cize program.  Crazy 8s is offered as a sneak peak and there was another routine recently offered as a Challenge du Jour (I forget which one sorry).

Big news on the Facebook Cize front for about a week was that a new routine was going to drop OnDemand and that Chilli of TLC fame (90s girl group) was going to be a part of it.  The strange thing is that I had already been doing it since about mid-December on my Roku.  The even stranger thing is that I could not find the routine on my PC or my tablet at least not until today.

Work Your Body was offered today as the Challenge du Jour.  The featured song is a song that Chilli did specifically for the program.  She is also a background dancer in this routine.

The routine consists of 8 moves:  Hook Groove; Skate; Point Cha-Cha; Cross Cha-Cha; Booty Back Whip; Step Ball Change; African Chug; and Man Up.  I know Shaun has some other names for these but this is what I know them as in my own head.  Shaun breaks down each move and then you repeat it a few times until you really get to know it.  Then you move on to a new move, learn it and repeat from the top.  You do this throughout all 8 movements (starting from the top format).  After learning all the moves and repeating them a few times, you then move on to the Cize It Up portion where the featured song is played and you do the routine to that.  Again, the featured song is Chilli’s Work Your Body.

Since I had access to this program since mid-December, this was my fourth time completing the routine.  I have to tell you, the more you do them, the more you can really dig into the moves, add your own flavor and really go all out so that you get a good workout.   The workout is about 30 minutes long and it really goes by fast.

Even though Shaun T says let’s cool down at the end, this routine had no cool down included so you are on your own with that.

I wouldn’t call this Insanity intensity because you do have to stop to watch Shaun explain the next move but if you really get into it, you can definitely feel your heart rate go up (but still not to Insanity level).  I really love to watch Shaun T dance (he is a professional dancer after all).  The broken down format makes the routine easy to learn and I really felt like I may have just been a dancer in another life.

Definitely 4 out of 5 stars on this one.  Fun factor galore.


The Master’s Hammer & Chisel – Chisel Endurance w/ Autumn Calabrese Workout Review

Posted in Health/Fitness, Motivation/Inspiration, Review, Review of Product, Workout review with tags , , on January 3, 2016 by mistransformation


Beachbody OnDemand gave us a little New Year’s Day treat when they made Chisel Endurance the Challenge du Jour starting off 2016 right.

Equipment needed:  Bench Or Stability Ball and Weights and Chin-Up Bar Or Bands With Door Attachment Kit.

Workout Description from Beachbody OnDemand:  Improve endurance by sustaining tension with moves that target your slow-twitch muscle fibers.

This was another workout from Autumn that kind of sneaks up on you. In the beginning I was like, “Not another easy one from Autumn.”  By the end I was like, “Okay, I’m done now.”  It’s not terribly difficult but you are definitely going to feel it.

This follows a common set up by Autumn – 10 moves (left/right if applicable counts for each side) done for 60 seconds each and then repeat.

Round One

Bench run up (or surrenders if you don’t have a bench). This is simply as it sounds you run up on the bench with the same lead food for 60 seconds and then you switch leads.

Negative pull-ups or band pulls- In this movement you pull yourself up to a count of one and lower to the count of three.  Same cadence with the band.

Bench step up crossover lunges – This is my favorite move in the routine.  Using the same lead leg you step up on the bench (never moving your foot on the step) and you cross back, push yourself up on the step while keeping the opposite leg off the step and you set that opposite leg on the floor to the side (it’s hard to explain, sorry).   Switch leads after 60 seconds.

Decline push-ups.  These are done with your feet elevated either on the bench or on the ball.  If you can’t do either, simply do them on the floor.  That would be better than nothing.

One arm row w/ opposite leg extended – This is exactly what you would expect except you do the row while keeping the opposite leg extended.  Switch sides after 60 seconds.

Incline chest press on bench or ball.  This is a very familiar move to all I am sure.  No bells or whistles here.

Plank hold with knee taps.  This is a simple move where you hold the forearm plank and then drop each knee to the floor but it becomes challenging after about 30 seconds.  Especially when you are doing it barefoot and you have cuts on your toes – ouchie!

After Round One you get a 60 second break and then you complete the same moves for round two.

As per usual, the cool down/stretch wasn’t even three minutes long.  I really wish Autumn would do a thorough stretch.  Cathe Friedrich is one who gives a great cool down/stretch segment after her workouts.

I hope that my Hammer & Chisel reviews are helping you decide on this program.  Right now Autumn and Sagi are orchestrating their own little beginning of the year challenge group with the program so if you are doing the program, please drop me a comment and let me know how you are doing.  Thanks.

Happy New Year!



Choice For Best of 2015! Beachbody OnDemand!

Posted in Health/Fitness, Review, Review of Product, Workout review with tags , , , on December 31, 2015 by mistransformation


I know I didn’t specifically review Beachbody OnDemand’s website but all of The Master’s Hammer & Chisel reviews I have done so far are courtesy of my Beachbody OnDemand subscription.

I feel bad because we had a few good offering in 2015 like Daily Burn’s Black Fire, Cathe Ripped w/ HiiT workouts and the Anarchy workout DVDs but Beachbody OnDemand was really a no-brainer for me.   I have had a subscription since August.  Your first month is free and then you are billed in quarterly installments of  $38.87. You can cancel anytime.

Beachbody OnDemand was launched in the spring of 2015.  There are so many offerings with Beachbody OnDemand that I don’t even know where to begin.  You can do the original P90X or go way back to the classic Power 90 program.  Maybe you want to do P90X 2 or 3 or One on One with Tony Horton.  Maybe that’s not your thing.  Maybe you want Turbo Jam or Turbo Fire or how about Chalean Extreme?  How about the Insanity workouts.  Not enough for you?  Do the Asylum 1 or 2.   Do you feel like dancing?  Do Hip Hop Abs with Shaun T.   Maybe you want to go way back to Slim in 6 with Debbie Siebers.  I really could go on and on.


I’m not done though.  While some of the newer offerings are not completely uploaded on the website you do get sneak peaks of those systems.  These systems being:  21 Day Fix; 21 Day Fix Extreme; CIZE; Body Beast; P90; T25; Insanity Max 30 and The Master’s Hammer & Chisel.

I bet you are already signing up for your 30 day free trial at this point but I’m not done!

There is also something called the Challenge du Jour and you may just get an additional sneak peak from one of the programs not yet offered on the website.  You definitely want to check out what your #CDJ is every day so you don’t miss anything.  I actually purchased the PiYo program because I couldn’t get enough of it.

Another added bonus are the Master’s Trainers workouts.  These are express “live” workouts like you would find in your local fitness facilities.  These include Turbo Kick; PiYo; Insanity Live and P90x Live.  I really like this added feature with the non-celebrity workout leaders.


You have the convenience of streaming to your computer, your tablet, your phone, a Roku, Chromecast, etc.  This is so easy, you can workout anywhere!  I like it because I can do the workouts when I stay with my parents for the weekend.

I encourage you to check out and see what there is to offer.   There is so much more than I have mentioned in this post (Yoga Booty Ballet; Active Maternity; Rev Abs; Brazil Butt Lift – I could go on and on.)

I think you see now why this was my pick for 2015.

Here’s to a great 2016!  Let’s do this!

The Master’s Hammer & Chisel – Chisel Agility w/ Autumn Calabrese

Posted in Health/Fitness, Review, Workout review with tags , , on December 28, 2015 by mistransformation



Beachbody continues to be generous with their offerings of The Master’s Hammer & Chisel workouts on their Challenge du Jour option OnDemand.

This workout requires no equipment and is not a strength workout but rather a more dynamic workout that gets your heart rate up.

Description from Beachbody OnDemand:  Develop elite speed, coordination, and power with moves inspired by athletic training.

This workout consists of two rounds of 1o movements done for 60 seconds each with no set break between movements except when Autumn is explaining the next move or she needs a water break herself.  There is a 60 second break between rounds.

The moves:

Hi knees up/tire knees back

Plank X taps where Autumn calls out which hand and foot to move as if it were a game.  She does get a bit tricky at times so beware!

Grapevine/shuffle.  Just like it sounds, it’s an old school grapevine to one side and a side shuffle back.  You switch leads at the 30 second mark.

Lateral squat jump – another move where Autumn calls out whether you will be jumping left or right.  Sometimes you may jump right (or left) two or three times.

Multi directional lunges – these are the typical front/side/back lunges switching to the opposite leg after 30 seconds

Rotating squat jumps – the are jumps at 180 degrees and back.  You’ve seen these before.

Skater triangle – I’m not really going to try to explain this except it’s the typical skater move done in a triangle with the main point in the front.

Diagonal jump lunge – I remember these from a 21 day fix workout (maybe it was Extreme idk) they are like lunge jump switches except done on the diagonal.  A modification is given if you worry about your knees.

Circle in and out – this is a fast feet drill where your right font leads around the circle and after 30 seconds the left foot leads and you change direction.

Directional squat jumps – these are similar to the lateral squat jumps only front and back are added to the mix with Autumn calling out once again.

After a 60 second break, these same moves are repeated.

There is a very short cool down which I’m not really happy about.  It’s less than two minutes.  I would have liked to have seen at least three minutes.

I will give this workout 4 1/2 stars out of 5.  I loved how Autumn tried to bring some fun in this workout with the moves that she calls out directions on.  With most of the strength workouts being on the more serious side, it was nice to see a change to the fun side.


The Master’s Hammer & Chisel – Hammer Power w/ Sagi Kalev Workout Review

Posted in Health/Fitness, Review, Workout review with tags , , on December 27, 2015 by mistransformation


I was really excited to see yet another offering from The Master’s Hammer & Chisel on Beachbody OnDemand Challenge de Jour (#BOD #CDJ) and I was even more excited that it was a powerlifting-inspired workout.

The description from Beachbody OnDemand:  Become more explosive with ruthless powerlifting-inspired moves to take your body to its peak level of fitness.

What you will need:  Various weights (light, medium and heavy), resistance band or towel (for the warm up).

Round one is a combination of various movements that will prepare you for the more powerlifting-like moves at the end of round one and in round two.  Each move is done with light weights for 10 reps and then with medium weights for 10 reps.  For some of the latter movements in round one Sagi builds from the light weights to the medium weights showing a foundation movement and then adding the power move.

Overhead Press


Thrusters (squat/press in one movement)

Jerk press

Dead lift

Shrugs w/ light weights/Shrug w/ extension w/ medium weights

Upright row w/ light weights/full movement with medium weights (deadlift to upright row)

Clean with light weights/full movement w/ medium (deadlift to clean)

In round two Sagi’s format changes and more of the powerlifting type moves are used.  Once again he lays the foundation with the light weights so you get the technique down completing 10 reps but  then he ups the ante using heavy weights for 5 reps.

Clean to press

Clean squat press

Clean squat split jerk (5 reps each leg w/ the light weights/5 w/ dominant leg w/ the heavy weights)

One arm clean squat jerk (10 reps each side light/5 reps each side heavy)

****One thing I am concerned about for people who are not familiar with these movements is when completing any of the moves that use a squat to split jerk.  Sagi will clearly say to pause before jerking after you come up from the squat but some of the display people do not do this and it may become confusing.  The display people seem to be completing it all in one movement. For experienced folks the pause may not be necessary but I do worry about someone hurting themselves if they do not pause and try to do the move all at once.  Please keep this in mind so you don’t hurt your back.

I was pretty familiar with a lot of these moves from previous workouts I have done including kettlebell workouts and Kelley Coffey-Meyer’s L.I.F.T. workout (w/ a barbell).  This type of workout always makes me feel empowered more so than any other type of lifting workout.

I would love to give this workout 5 stars but because of my concern that someone unfamiliar with this type of workout may have some form issues, I will give this workout 4 1/2 stars.





The Master’s Hammer & Chisel – Max Hammer Strength w/ Sagi Kalev Workout Review

Posted in Health/Fitness, Review, Workout review with tags , on December 19, 2015 by mistransformation


“I’m a hammer and I’m going to kick it!”  – Sagi Kalev

It felt like an early Christmas present when I logged into my Beachbody OnDemand account to see what the Challenge de Jour workout would be and saw that it was another workout from The Master’s Hammer & Chisel program that was just released in the beginning of December.  I have done 3 previous reviews from this latest Beachbody offering and you may find them right here on this blog by going to the home page.

The workout description from the website:  Pre-fatigue major muscle groups and follow it up with a maximum weighted lift to carve incredible definition and get you strong.  (from Beachbody OnDemand) 

Equipment needed:  Bench Or Stability Ball, variety of heavy dumbbells, Resistance Band and Chin-Up Bar Or Bands With Door Attachment Kit.

This workout is almost 40 minutes in length and includes your warm-up and cool-down.   Modifications are provided.

The setup of this workout is this.  One body-weight movement is done for 60 seconds and then you do a similar weighted move that targets the same muscle group for 8 reps.  You are supposed to go very heavy for the weighted move because the reps are lower. If a move is done where both left side and right side are needed you will do the complete set on each side first and then switch to the other side and do the complete set (remember you are fatiguing the muscle).

The moves are as follows:   (body-weight – 60 secs/weighted – 8 reps)

Reverse Lunge/Weighted Reverse Lunge (left then right)

Push-ups/Chest Press (on ball or bench or floor even)

Body-weight squats/shoulder squats (dumbbells on shoulders)

Pull-up/Lat pullover (one dumbbell)

Good mornings/dead-lifts 

Chin-ups/1 arm row (Right/Left)

Low sumo squat/weighted sumo (1 dumbbell)

Band military press/seated military press 

Bulgarian split squat/single leg step up  (Right then Left after completing both moves)

Ledge calf raises on edge of bench or step/seated calf raise (with dumbbells on thighs)

I loved this workout and combining the 60 seconds of body-weight work moving into the heavy weighted reps!  I loved that I could go super heavy because the reps were lower and you were only doing one set with the dumbbells even though you were fatiguing them first.

Again, I feel like the cool downs could be a bit longer but I just stretch a bit more at the end on my own.

Sagi is funny and offers his usual strong motivation and great sense of humor.  In addition, he gives form pointers and technique suggestions.





The Master’s Hammer & Chisel – Chisel Cardio w/ Autumn Calabrese Workout Review

Posted in Health/Fitness, Review, Workout review with tags , , on December 12, 2015 by mistransformation


If you follow the MisTransformation blog you may have noticed that my last two posts were sneak peaks of workouts from The Master’s Hammer & Chisel workout program that was set to release with Beachbody. Well, it released in the beginning of December and is already running so rampant that Beachbody is having some shipping issues that Carl Daikeler, the CEO of Beachbody had to address in a live Facebook video earlier today.

That being said, I was very happy to see that today Chisel Cardio was the Challenge du Jour offering on Beachbody On Demand of which I am a subscriber.   Due to the popularity of The Master’s Hammer & Chisel I thought it would be a great idea to review it right here on my MisTransformation blog.

Chisel Cardio is two rounds of ten moves (counting for left and right side) most of which are weighted.  Each move is completed for a minute each.  You rest when Autumn talks.  You will need at least two sets of dumbbells, a pullup bar and a bench.  A modifier is offered if you do not have some of these items.

The ten moves are:

Up & over the bench (weighted)

Pullup (or band pull)

Dumbbell swing

Figure 8 (weighted ab move on the floor)


Side lunge with sword pull (left/right – weighted)

Forearm plank with side kick

Side bench step up with a kick (weighted – left/right)

Okay by now you’re like but Missy that is only 8 moves.  Again, remember I’m accounting for the left and right side of the side lunge and the step up kick.

Each round is approx. 13 minutes and 40 seconds long.

I am so glad Autumn provided this workout.  I love, love, love weighted cardio workouts.  I hate jumping anymore and love working hard to get my heart rate up and having the added benefit of weighted moves.

While completing the first round  of this workout I was like, “is that all you got?”  It seemed a bit too easy BUT by the second round I was eating my words and by the end of the workout I was a red hot sweaty mess and I felt like I got a great workout in.

I like this offering from Autumn a lot better than the Total Body Chisel workout.  My only pet peeve is that during the cool down stretch I felt like she went faster on the second side than she did on the first side.  I find that a lot of trainers do that in workout videos and I really wish they would be more mindful of this.

I would give Chisel Cardio 4 out of 5 stars.



The Master’s Hammer & Chisel Iso Speed Hammer w/ Sagi Kalev Workout Review

Posted in Health/Fitness, Motivation/Inspiration, Review, Workout review with tags , , on November 16, 2015 by mistransformation



We’re getting closer to the release of The Master’s Hammer & Chisel Beachbody program and in addition to Autumn Calabrese’s Total Body Chisel workout, Iso Speed Hammer is the other sneak peak that is currently available on Beachbody On Demand before the December release.

For this workout you will need a variety of dumbbells, a pullup bar (can modify if you don’t have one), bench or ball (again, can modify), a band (can modify w/ dumbbells).

This offering is a short workout at 23 minutes but don’t let that fool you, Sagi hits on just about every body part in that time and it really packs a punch.

The set up is 11 moves rotating between upper and lower body completing 10 reps with 3 placement breakdowns (this is the iso) and then 10 reps of the same move done very quickly.  Knowing this, you will want to adjust your weights accordingly because you don’t get a break in between the sets of slower/fast reps to grab lighter weights and if you have weights that are too heavy you could injure yourself going fast.

The ten movements consist of pushups, iso lunges (L/R), pullup, deadlift, side lateral raises, sumo squat, cross band raises, pistol squat (L/R), bicep curls at a 60 degree angle, calves and finally triceps kickbacks with a twist.

I find that Sagi is a likable trainer.  Even though he’s lifted a pound or two in his life he has the personality that seems like he could be your friend.  He also is very funny.

Even though this workout is short I felt the little oomph that I felt was lacking in Autumn’s workout.  I liked breaking down the movement and then going fast for 10 reps.

My only complaint is that I wish the warm up and cool down were a bit more thorough.   I give this workout 4 out of 5 stars.