Hammer and Chisel Journey - Day 9: Max Hammer Strength

"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