Hello! Welcome to my blog! Today we are taking a look at one routine from the soon-to-be-released "The Master's Hammer and Chisel" which is coming out 12/1 through Team Beachbody!
Yesterday I was blogging about Hammer and Chisel in general and also included all the details on Autumn's routine "Total Body Chisel". Check out that entry here!
Today I did "Iso Speed Hammer" with Sagi. Sagi is the creator of Body Beast and he and Autumn Calabrese (creator of the 21 Day Fix) teamed up to put together Hammer and Chisel! I can hardly wait to have access to all 12 of the routines, coming out one week from today!
But in the meantime, let's take a look at my experience today with Iso Speed Hammer.
I just shared the following within my current FB accountability group...
Oh you guys, I am so stubborn!!! I began my workout early this morning at 6:10. I hit pause here and there to jot down notes as I am getting ready to
blog this new routine. Today I did "Iso Speed Hammer"
with Sagi.
Anyways, I was down to the last 5 minutes of this 25
minute routine before shifting gears in getting the kids ready for
school. Not bad at all! Then I came back
in and thought I would run back through a few of the moves to get a
better feel for them. I also recorded a few to check my form.
I have found my new NEMESIS!!!!!!!!! Aaahhhh! I realized how off I
was on it when I went to record a video. It will become my new thing to
conquer. See that photo in the upper left? This tricky move involves
my comparatively weakest body part - my triceps. I will be blogging
about the routine in a bit and will share more about it. There are
multiple parts to this move and I had to drop down to my 5's to keep
form decent.
Well, let's just say that I spent another hour + with the routine! The same routine. This one doesn't seem that complex but I will be working on it for a LONG time to get to where I want to be with the 11 moves. Some of them I have got down. Others, not so much!! Thankfully this IS a day on my schedule where I could spend some extra time with it!
Okay! Here is the rundown on what to expect with Iso Speed Hammer!
Sagi opens with the idea that we are going to keep muscle under tension as long as we possibly can during this one. Oh boy! You are doing 10 reps of each move twice in a back-to-back fashion. BUT -- there is a catch! On the first 10, you are not just doing the move. There are 3 "stops" to it along the way where you really do keep the muscle under tension. Then on the 2nd 10 reps, you are powering through the move without the three stops. This routine involves 11 moves (in addition to the awesome warm-up and welcome cool-down!) and each one incorporates the 10 reps with 3 stops and 10 reps at full speed. You are NOT working in rounds on this one. It is just one full rotation of all 11 moves right in a row. The entire routine is 25 minutes in length.
The Warm-Up
You know what? I really, really liked this portion. It could be one of my favorite routine warm-ups EVER. Hmm... this sentiment may have something to do with having completed Total Body Chisel yesterday?? Either way, it was excellent! You use a resistance band throughout the warm-up. If you don't have a band, you can use a towel and the modifier demonstrates that option. But bands are inexpensive and I would recommend having one available! A 6 ft. band that is 15 pounds resistance would be perfect.
Push-Ups
These are done in a traditional push-up position on the floor. Use your knees or your toes! On the way "down" you are hitting the brakstes 3 times with that "stop" as you descend then push right back up again. That is your first 10 reps. Second 10 reps are powering through a traditional push-up.
Well, let's just say that I spent another hour + with the routine! The same routine. This one doesn't seem that complex but I will be working on it for a LONG time to get to where I want to be with the 11 moves. Some of them I have got down. Others, not so much!! Thankfully this IS a day on my schedule where I could spend some extra time with it!
Okay! Here is the rundown on what to expect with Iso Speed Hammer!
Sagi opens with the idea that we are going to keep muscle under tension as long as we possibly can during this one. Oh boy! You are doing 10 reps of each move twice in a back-to-back fashion. BUT -- there is a catch! On the first 10, you are not just doing the move. There are 3 "stops" to it along the way where you really do keep the muscle under tension. Then on the 2nd 10 reps, you are powering through the move without the three stops. This routine involves 11 moves (in addition to the awesome warm-up and welcome cool-down!) and each one incorporates the 10 reps with 3 stops and 10 reps at full speed. You are NOT working in rounds on this one. It is just one full rotation of all 11 moves right in a row. The entire routine is 25 minutes in length.
The Warm-Up
You know what? I really, really liked this portion. It could be one of my favorite routine warm-ups EVER. Hmm... this sentiment may have something to do with having completed Total Body Chisel yesterday?? Either way, it was excellent! You use a resistance band throughout the warm-up. If you don't have a band, you can use a towel and the modifier demonstrates that option. But bands are inexpensive and I would recommend having one available! A 6 ft. band that is 15 pounds resistance would be perfect.
Push-Ups
These are done in a traditional push-up position on the floor. Use your knees or your toes! On the way "down" you are hitting the brakstes 3 times with that "stop" as you descend then push right back up again. That is your first 10 reps. Second 10 reps are powering through a traditional push-up.
Static Lunge
I used my 20's on this move. You are in a lunge position but are not stepping forward or back. You hit the brakes 3 times on the way down and then back up. Second set of 10 reps is just moving up and down. Your feet stay put the entire time. You do two sets of 10 reps on each leg.
Chin-Up
If you have a chin-up bar, use that! If not, you can use a resistance band by securing it with a clip or around a pole in your basement or whatever! With the band you are not lifting yourself off the ground! You are just working the same muscles. You have the 3 stops on the way down.
Dead Lift
Oh I do enjoy a Dead Lift! It just feels so good on the hamstrings as well! I used my 20's for this. You have your 3 stops on the way down. Sagi talks about form the whole time to help in keeping everyone safe!
Side Lateral Raise
I dropped down to my 8's for this move. Your 3 stops are on the way down. I am not a lover of lateral raises but they are the work I need to do!
Sumo Squat
Regular Sumo Squat position with legs wide and toes out. I was holding a single 20 pound weight. You have your 3 stop on the way down. After that set of 10 reps you power through the next 10 and it is pretty neat to go deep and push right back up again! I liked this move a lot!
Rear Delt Cross Fly
This move is pictured in the image above. You have your feet placed on the resistance band and then you cross it and grasp the handles. You are including your three stops on the way down/in and then lift back up/out again. This is a great move and Sagi gives some helpful reminders on form.
Pistol Squat
Good golly!!!!!!!! This one is HARD!!!!!!!!!! You are standing on one foot and are holding a single weight in both hands, out in front of you. The other leg is extended as you drop down lower on the other leg. You have your 3 stops on the way down. Then you power through 10 more without stops. THEN do the other leg! At first I had picked up my 20 lb weight and was all over the place. So I set it down and grabbed a 12 lb instead as I worked on my form and balance. This is a move where I will be able to really measure progress.
Curl Face Down
For this move you are setting your bench at a 60 degree angle. OR you can use a stability ball. I picked up my 12 pound weights and was happy with that choice! I was digging deep by the end! You are leaning forward on the bench and have your arms extended. You curl up and then have your 3 stop on the way down. Your knees are hugging the bench to keep it steady.
Calf Raises
Okkkkaaayyyyy! These are the MOST EFFECTIVE Calf Raises that I have ever done in my life!!! You can stand on the edge of a step or on the base of your bench. You are supporting yourself by holding on to the top of the upright bench or a railing if on a step. If you do not have access to a bench or a step, you can follow the modifier and use weights while standing on the ground. WHY is this move KILLER???? You are doing 3 stops on the way down and really dropping into the heels. I have got strong calves and am accustomed to dropping my heels after 29 years of riding horses... but by the time I was powering through the last of the speedy 10 reps --- oh my word!!!! I was shaking my head on how I came to all-out fatigue in this area in no time at all? WOW.
Tricep Kickback Twist
And here we are. My nemesis! My triceps are not my strongest part. They are not meant to be! But I still oftentimes feel that comparatively speaking, they still come up short when I look at myself as a whole. Time to work them more. Mission accomplished on that front today! I did this move with 8's but had to drop to 5's when I saw my poor form. Your elbows are supposed to stay aligned with your back! See upper left photo in the collage above. Well, to compensate for weakness, my arms have a natural tendency to want to use momentum and swing upward. I recorded a video of myself and was somewhat aghast! I was swinging up way above the topline of my back! In this move you are staying in this body position as seen in the photo. Your elbows should stay steady. You are extending back/outward with palms up. You begin to rotate inward and have 3 stops on the way forward, ending in a curl with the weights coming together to create a V at the top. Then you do 10 more reps without the stops. It is HARD for me to keep form right on this one! It will be my own area in which I will work for the greatest improvement! Sometimes the things that are hardest for us are what we need the most!
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