Monday, January 11, 2016

Total Body Hammer

Day 7 of the Masters of Hammer and Chisel is Total Body Hammer. This is definitely a total body weight training workout. I haven't done many workouts with weights until I started this program and I am loving it. One thing I didn't like about this workout was that I was struggling to do a military press with my 8 lb weights and Sagi was using 70!! I will probably never get that high but maybe one day I can do at least 15. I was feeling really weak with my "light" weights. This is the longest workout in the program at about 45 minutes. 

The Moves

There are three rounds with three moves in each and you repeat each move twice. For each move you will do 10 reps, slight rest, 8 rep, slight rest, then 6 reps slight rest. Your muscles will be worn out after this! 

Round 1:

1. Bench Press- You can either do on bench or ball.

2. Squat

3. Reverse Grip Row- Bend over and row the weights towards you. 

Round 2:

1. Incline Fly- I used the ball so I can't remember what they set the bench to but you just do flys at a slight incline on either ball or bench. 

2. Reverse Lunge

3. Wide Pull Up- I used the bands with door attachment so it wasn't as hard as I would like it. Ideally I would like to fine a chin up bar that will fit in our wide doorways. 

Round 3:

1. Military Press- You can sit on either ball or bench for this one. 

2. Split Squat- Put on leg on bench or chair and the other leg in front of you in lunge position and lower down. 

3. Post Delt Fly- Hold weight in one hand bend over with opposite hand on bench and fly arm with weight up to your shoulder. (I was only able to use 5 lbs)

1 comment:

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