Hammer and Chisel Journey - Day 5: Iso Speed Hammer


Day #5:  After having a day of rest yesterday, I was ready to tackle today's workout!  

 Some notes – This is a really unique workout in which you hold a move isometrically, but in this case each move is turned into a three-step motion. For example, with pushups you go down in three distinct “hops”.  You do that for 10 reps, and then the next 10 are FAST (hence the SPEED part of the name!)
  1. Push Up –  Straightforward – 10 slow pushups, followed immediately by 10 fast ones!
  2. Static Lunge – With weights – lunge position. Down for 3 then up!
  3. Chin Ups – Reverse grip chin-ups – 10 slow followed by 10 fast. I had to use the pull-up assist band for these :) 
  4. Deadlift – With weights – you go down, keeping your butt back and then raise up again.
  5. Side Lateral Raise – Just like with the last Autumn (Chisel) workout, light weights and do lateral raises. 
  6. Sumo Squat – Your feet go further than hip-width apart with your toes pointed out. Hold a weight with both hands at the center of your body and squat down, and back up.
  7. Rear Delt Cross Fly –  Hold the band in both hands and stand on top of it on the floor. Cross the bands and bend at the waist. You then reverse fly up, focusing on your back and deltoids. This one REALLY starts to burn!
  8. Pistol Squat – Just like Autumn’s earlier move from the Chisel Balance workout, a one-leg squat with your other leg out in front of you.
  9. Curl Face Down – Bicep curls lying across the ball - My arms are still on fire!!
  10. Calf Raises – Up & down! They recommend standing on the back of a bench so you can lower your calves more. I did mine directly on the floor and my husband did his on the steps.
  11. Tricep Kickback Twist – Bend at the waist, and kick your arms back and rotate as you do the move!

ISO Speed Hammer Review & Thoughts: 

I didn’t think this one was as difficult as the Hammer Plyo workout. It’s short and fast-paced....in and out. Each move is only done once, so while I got a good workout, I didn’t completely burn out on it. I think that next time, I will need to increase the weights.  As this was my first time doing these moves, I wasn’t sure exactly how much to use on each move and I might have been a little light on some of the moves.
It does feel great to get a full-body workout in – this one covers everything!

 Let's do this!!! See you tomorrow for Hammer and Chisel - Day 6

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