Elissa Imran

Elissa Imran

Reboot | Day 22 (Member)
Trainer

Chisel Day 2 - Workout Notes

  • Apr 24th, 2019 at 2:16PM

Apologies for so many posts, but I believe a few people might be interested in these and wanted to post after completing my Chisel Day 2 workout. Plus - hot off the Kenzai press - an excellent resource for subs for Full Body Exercises! Save it, bookmark it, read it, love it. http://bit.ly/fullbodysubs

I enjoyed today's workout. And it was over in 25 minutes including a nice stretch session at the end. I'll take it!
Day 2 workout notes:
Hang Time – I’ve got 2 sub ideas for this. I tried them both out today (one per cycle).
First cycle I did them as prescribed except with my couch behind me. I did the explosion up with the feet (although not nearly as high as Patrick gets!) and then brought my feet down onto the couch. This kept me with pretty good control of the downward motion and avoided the lower section that would have been more of a fall and thus not a soft landing. My feet landed pretty softly plus the couch is a nicely cushioned landing spot! I would not advise this with any object that is not very very stable! My couch didn’t move but a dining chair or the like might have slid or tipped. I think I could also do this at the gym with a weight bench – being very careful to get the spacing right so that my feet land on the bench! Also, it's important to keep the core tight to avoid letting the hips/back sink down after the feet land - that would not be good for the lower back.
Second cycle I used a stability ball for a pike/tuck. It definitely gets the shoulder/chest/core workout without the impact but does lack the leg workout that comes from the jumping up. It was easier but not easy – definitely a good alternative for those who cannot keep a soft landing for the Hang Time.
https://www.youtube.com/watch?v=BQsUYSGfJq4
I think something similar with just a tuck would be suitable as a Half Burpee alternative too.
https://www.youtube.com/watch?v=PbCgRWzQPc8
Starjumps – no problem – just don’t jump any higher than needed and keep the landing soft with soft knees.
Fakie – I also felt this one was okay as I was able to keep the jump very low and land softly.

That's it for today!

 
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17 comments

Sean K.Sean K.Kenzai Marathon | Day 8 (Member)
4 months ago

It was actually my first time to try a hang time today. Hated it, so glad to see attempts to swap out. We’ll need to compare notes for the next one.


    Elissa ImranElissa ImranReboot | Day 22 (Member)
    Trainer4 months ago

    I think you're supposed to hate them Sean. As long as you can do them safely just keep plodding along! Imagine how much you'll improve in 6 weeks! Motivation!
    My poor old knees can't handle the high impact stuff...so I'm training smart! Hopefully!


      Ketan A.Ketan A.Kenzai Iron | Day 85 (Member)
      4 months ago

      Thank you Elissa, you are a lifesaver! Printout is taken and will try both your versions of hang time on day 5.


        Scott BurnsScott BurnsKenzai Iron | Day 85 (Member)
        Trainer4 months ago

        Great share Elissa


          Ian K.Ian K.Kenzai Member
          4 months ago

          Hey Elissa, I'm in the final countdown of my chisel having had knee issues pop up toward the beginning. Thought I'd share how I coped for the past... forever? (I've lost all track of time)

          High Step-Ups for the Fakies, Squats (Mini or Deep, with or without a bell) for the East/West jumps, Mini-Stars for the Stars, Walking Lunges (with bells!) for Lunge Jumps, and Yahooos... with Mini-Stars, I think? Burpees felt fine overall, but the jump at end tends to be abbreviated so as to reduce the impact. I often subbed burpees for hang times... wish I'd thought of your sub (and owned an exercise ball)!

          I was feeling super good when I first saw one-legged burpees, made it through the whole thing, but felt it hard the next day...


            Manjit P.Manjit P.Alumni
            4 months ago

            Great idea with the couch! Keep those pearls coming!


              Jeff S.Jeff S.Kenzai Member
              4 months ago

              Thanks for sharing...looking for DHT subs as they hurt my back.


                Matt BerlinMatt BerlinKenzai Marathon | Day 8 (Member)
                Trainer4 months ago

                Awesome notes! Keep them coming (although it does make Burnsie's job easier, so he owes you big time). Will be a great resource when all compiled together.


                  Sara PittmanSara PittmanKenzai Blast: Beach Ready | Day 7 (Member)
                  Assistant Trainer4 months ago

                  Knew you’d love Chisel ! I can’t hang time either - I subbed mine with a low jump into a deep squat. Not perfect but better than the poor knee/back alternative !


                    Jason F.Jason F.Kenzai Kettlebell 2 | Day 29 (Member)
                    4 months ago

                    The subs are a great idea for the DHTs (and HTs, not double yet right?) if you really, REALLY need them, BUT a Chizz right-of-passage is pushing the hang time to the limit and going ass over tits. THEN you can sub them out...


                      Elissa ImranElissa ImranReboot | Day 22 (Member)
                      Trainer4 months ago

                      @Ian - great ideas - I'll definitely work in some weighted squats/lunges as we get further in and need more subs.
                      @Jeff - don't push it - no one exercise is the end all be all of any Kenzai program. Sub it out or skip it and stay healthy!
                      @Fish - I'm sure I speak for all of us with wonky knees and fragile backs and whatever else ails us and keeps us from following the letter of each workout - we WANT to do them. But better to substitute or modify and be able to do the other 90% of the workouts today, tomorrow, next week, next year... Train smart!


                        Kathleen C.Kathleen C.Kenzai Sculpt | Day 21
                        4 months ago

                        The list of subs is really helpful and is good to have for any time, not just Chisel. It is great to read your points, although the couch landing is rather unique.


                          Tahera Z.Tahera Z.Kenzai Sculpt | Day 21 (Member)
                          4 months ago

                          This is very helpful Elissa! I suck at hang times - I am going to try the subs you suggested to build strength and confidence.


                            Jason F.Jason F.Kenzai Kettlebell 2 | Day 29 (Member)
                            4 months ago

                            @Elissa: damn bro so reasonable and responsible! That’s why they pay you the big bucks...


                              Scott H.Scott H.Kenzai Member
                              4 months ago

                              Love and appreciate the sub worksheet...THANK YOU! Also I'm interested in trying those Swiss Ball exercises, looks good and a nice change of pace.


                                Janet L.Janet L.Kenzai Kettlebell | Day 22 (Member)
                                4 months ago

                                No stability ball here but that looks like a good one to try when we get home. Thanks. I am subbing burpees for DHT. I can’t get the height and don’t want to risk my knee and ankle with a hard landing.


                                  Sophie L.Sophie L.Kenzai Run | Day 49 (Member)
                                  4 months ago

                                  Subs for jumping exercises saved for future reference. I'll have to go back to your blog when I sign up for Chisel. Thanks!


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