Hammer and Chisel Journey - Day 7: Total Body Hammer

Some notes -Sagi gets down to business!! This is a LEGIT weightlifting routine with the unique features of some of the other workouts built in. Each move staggers down in reps as you increase your weights from 10 reps -> 8 reps -> 6 reps. There are three rounds, you repeat each round twice! I didn’t see anyone changing weights in between rep sets, and you can make each move more difficult by holding the weights in between rep sets.

Round 1: 

Bench Press –  I used the stability ball for this – but a simple bench press!

Squat – a simple squat with knees shoulder distance apart. This move gets significantly harder with the weight over time.

Reverse Grip Row – Bend at the waist and pull towards you, focusing on your back.

Round 2:

Incline Fly  – Same as the bench press but you do a fly move on an incline...so you work your upper chest more.

Reverse Lunge– Step back lunges. Round one is the right leg, round 2 is the left leg.

Wide Pull-Up – HARD!!!. I had to use the pull up assist band and then the actual band attached to a door to finish this one!

Round 3: 

Military Press –  Shoulder workout – I performed this seated on the stability ball.

Split Squat – One leg up on a chair (couch for me) and then you squat with the other leg. Round 1 is the right leg, and round 2 is the left leg.

Post Delt Fly – This is one-armed deltoid work  - just swing your arm up to the side from a bent over position leaning on the ball.

Total Body Hammer Review & Thoughts:  

This was definitely the most “classic weight lifting” round of the program so far. I really enjoyed it though and worked up a crazy sweat – the rest period between moves is very short. My husband also did the workout and said the same thing – compared to Body Beast where some moves have 2, 3 minutes in between reps, this one moves very quickly – hardly enough time to catch your breath!
I’m still a little sore from yesterday’s workout.... so this will just add right to it!  And I still have to go and do 10 Min Ab Hammer next!!

Whew!  See you tomorrow for Hammer and Chisel - Day 8