Monday, January 11, 2016

Iso Speed Hammer

The rest days are on Thursdays in the Masters in Hammer and Chisel which is great for me since I like to take my rest days on one of the days I have to work rather than my day off from work. So after a nice day off from waking up early to do a workout before work I did my day 5 workout, Iso Speed Hammer. The only thing I didn't like about this workout was that I struggled to keep up with the fast pace reps and keep form. I just kept my form and did as many as I could. If I do it on a day where I have more time I might pause to get in all the reps. The nice thing is that this workout is only about 24 minutes so if I just work my schedule out so I have an extra 6 or so minutes I can easily do all the reps. Usually I wake up at the last possible minute I have to in order to get my workout in, get ready, and eat my breakfast before I have to head to work. 

The Moves

You do the first 10 reps at a slow, 3 part pace, then you do 10 at a fast pace for all these moves. These moves really don't need much of an explanation. I used 10 lbs for most of them. 

1. Push up

2. Reverse Static Lunge

3. Chin ups- I used a resistance band with door attachment

4. Deadlift- For the speed round be sure to keep your form over going as fast as they go in the workout.

5. Side lateral raise- Raise arms straight up at your sides.

6. Sumo Squat

7. Rear Cross Delt Flys- Step on your resistance band, cross it in front of you and bend over and raise your arms out to sides.

8. Pistol Squats- Put one foot out in front of you and squat down without that foot touching the ground.

9. Curl Face Down- Lay face down on ball or on your bench (set it to a 45 degree angle I think, I used the ball) and curl weights up towards you. 

10. Calf Raises- Stand on bar on the bench and go up and down on your toes. I used weights to add resistance since my bench didn't work to stand on. 

11. Tricep Kikbackcs- Squat down a little and lean forward. Raise your arms straight up beside you so your elbows are parallel with you back and kick back the weight. I was only able to use 5 lb weights. 


  1. Great article Lot's of information to Read...Great Man Keep Posting and update to People..Thanks natural cures

  2. This is a great article thanks for sharing this informative information. I will visit your blog regularly for some latest post. I will visit your blog regularly for Some latest post. weight loss free samples

  3. Its a great pleasure reading your post.Its full of information I am looking for and I love to post a comment that "The content of your post is awesome" Great work. Health

  4. Lifestyle research remains at the limit between various conventional scholastic controls, creating mastery from humanism and the sociologies in zones as unmistakable as business, retailing, promoting, comprehension of purchasers, and wellbeing and social consideration.Life

  5. Great article with excellent idea!Thank you for such a valuable article. I really appreciate for this great information.. CBD Gummies

  6. That appears to be excellent however i am still not too sure that I like it. At any rate will look far more into it and decide personally! KIms hospitals

  7. When you use a genuine service, you will be able to provide instructions, share materials and choose the formatting style. effet berberine

  8. As the importance of the consumer in determining the success of business operations has become increasingly clear to businesses, townhouses for sale in guelph so the importance of lifestyle-based market segmentation has increased and the importance of ongoing cultural change has been recognized.

  9. I really enjoy reading of your article. I wanted to inform you that you have people like me who appreciate your work. no wifi games

  10. Another procedure that beauty bloggers can use to catch the consideration of perusers is to share individual bits of knowledge or encounters as to their specialty. Eyebrow growth serum