Hammer and Chisel Journey - Day 47: Hammer Conditioning

Day 47 - Hammer Conditioning

Some notes -This workout consists of compound moves with HEAVY weights. This is real weight lifting using multiple muscle groups at the same time including some balance moves! This workout is shorter, but don't be fooled by the length... it is very challenging! There are only 8 moves total, two moves per set, then repeat. Every move is 12 reps.  This feels like a cardio workout and is really also a great total body workout!

Please see my previous blog post Hammer and Chisel - Day 37 for a full description of the Hammer Conditioning Workout .

Set 1

Clock Push Up Crunch – This one is fun! It’s a push up at the 12:00 position, followed by tapping your right knee to your right elbow. Then rotate to 1:00, and do the same thing, all the way around the clock. Round 2 is the same thing, but going counterclockwise. 12 reps!

Side Lunge Row – A side lunge followed by a row. Round one is the left leg, and round 2 is the right leg. I used 12 pound dumbbells.

Set 2

Fly Lunge Twist – It’s a tricky move. You use a very light weight in your right hand. Stand up straight with your arms open and bring them together in front of you. Then, keeping your arms in front, do a reverse lunge with your right foot going back. At the bottom of the lunge, twist to your left across the forward leg. Stand up & repeat. Round 2 is the same move but the opposite direction & lunge. Major shoulder burner!! Sagi only uses an 8 pound weight for this... trust me! Use light weight!  I used a 5 pound weight and dropped to 3 pounds half-way through and was about to die by the end of 12 reps!  My husband started with an 8 pound weight and had to drop to 5 pounds mid-set.

Sumo Squat Press - This is a simple move and also a move that we have already performed in other workout within this program. Weights are at your shoulders with wide feet, and toes pointed outwards. You do a sumo squat, followed by a should press.  I used 15 pounds for the first set and then had to drop to 12 pounds for the second set because my shoulders were burning so much from the fly lunge twist!

Set 3


Burpee Renegade Upright Row  – This is my favorite move!  Very challenging compound move! Standing up with weights in hand, you drop to the ground and jump back to plank. Then you do a row on each arm (left & right). Jump forward again, stand up straight and do a row. I used 10 pound dumbbells.

Stiff Leg Deadlift Crunch – A balance move with an ab component - standing on one leg, you do a deadlift by pivoting down at your hip and letting your other leg float backward. On the way back up, you lift that back leg up to your chest in a standing crunch move. I used a 12 pound weight. Round 2 is the opposite side.

Set 4


Plank Raise Tap Crunch – A plank with the following moves – lift right arm forward, and back down. Lift right arm out to the side, and back down. Then bring your left foot up and tap it with your right hand. Round 2 is the opposite side.  This is VERY challenging to complete for 12 reps!!  It is very important to keep your bottom down while in the plank position to get the max benefit from this move.  Check out the following video for this move:

Reverse Lunge Curl Kickback – Here’s how this one works! Start with a reverse lunge on your right leg. Once you are in the lunge position, do a bicep curl. With the weights curled up, lean forward (still in the lunge position) and do a tricep kickback. Stand up & repeat. Round 2 is the opposite side. I used 10 pound dumbbells.

Hammer Conditioning Review & Thoughts:

This was Sagi’s Hammer workout that includes multiple compound moves within a single exercise. I love these kinds of moves because they are usually functional and engage your core. I definitely was winded at the end of this workout as the pace was very quick with very little rest between moves.  This one will definitely get your heart rate up even though it is not considered a cardio workout!  This is probably my husband's biggest complaint... he feels there should be more time to rest between moves because you are often pretty winded at the end of some of these compound moves! But, I think that Sagi's goal is to get your heart rate up and keep you there!!  Great total body workout!!