"I'm a hammer and I'm going to kick it!" -Sagi Kalev
This workout is almost 40 minutes in length and includes
your warm-up and cool-down. Modifications are provided.
The workout is set up as follows: 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. He tells
you to lift HEAVY for the 8 reps in an effort to fatigue 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/ one 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)
Max Hammer Strength
Review and Thoughts:
I loved this workout and really enjoyed combining the 60
seconds of body-weight work with 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. 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.
See you tomorrow for Hammer and Chisel - Day 10
See you tomorrow for Hammer and Chisel - Day 10