Archive for Beast Up

Body Beast-Beast Up: Legs w/ Sagi Kalev Workout Review

Posted in Health/Fitness, Review with tags , , , , , on June 11, 2016 by mistransformation

Beastup

If you are a member of Beachbody OnDemand you probably know by now that Sagi Kalev released two new workouts from the Body Beast program. They are exclusive to Beachbody OnDemand.  If you have done them already, you know they are killer and if you haven’t done them already, you are in for a treat.

For this workout you are going to need a large variety of dumbbells and if you have one an EZ curl bar.  If you don’t have an EZ curl bar you can always modify and this workout does have a modifier.  You will also need a bench and if you don’t have one, I’m sure you can figure out how to improvise.

The workout is 45 minutes long.

Beast Up: Legs starts out with a thorough warm up.  This is something I felt was lacking in the Hammer workouts but this has a five minute warm up.

Parallel Squats: Rep Counts:  12 – 10 – 8 – 6 -6 – 8  –  You want to start off with a lighter weight then move to medium and on to heavy.  For the 6 rep count you use a super heavy weight for both 6 counts and then go back down to heavy.

Split Squat w/ EZ Curl Bar: (Left then Right) – 7 reps for 7 sets with a 10 count hold at the bottom between sets.  The hold is your rest.  Complete all on left first and then move to the right.  You may keep the same weight throughout.  Make sure it isn’t that heavy.  This one sneaks up on you.

Superset:   You do both moves before decreasing in the rep count.

Partial Sumo:  Rep Counts:  12 – 10 – 8   (Partial because you do not come up all the way)

Bulgarian Split Squat:  Rep Counts:  12 – 10 – 8

You want to start with lighter weight for the 12 reps – medium for the 10 and heavy for the 8 reps.

(end of superset)

Single Leg Deadlift: (Left then Right) – 7 reps for 7 sets with a 10 second hold at the top between sets.   Complete all on left first and then move to the right. You may keep the same weight for all 7 sets.  Oh yeah, this one is a motherchucker!

Glute Bridge with Calf Raise: 60 secs –  45 Secs – 30 Secs  – Starting with lighter weight for the 60 seconds, medium for 45 seconds and heavy for 30 seconds.  Sagi calls this a superset but the move is really one continuous move in my opinion.  You just fluidly do a calf raise after each bridge.

There is a nice stretch at the end to get the nooks and crannies you just worked.

As you can see there aren’t a lot of moves.  You get a lot of rest periods not only between movements but also between sets – especially when moving up to the super heavy weight.  I think the rest periods help the workout go by fast.

I give this workout 5 out of 5 stars because it really gets the job done.

 

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