Archive for glutes

The Master’s Hammer & Chisel – 15 Min Glute Chisel w/ Autumn Calabrese

Posted in Health/Fitness, Review, Workout review with tags , , , , on February 26, 2016 by mistransformation

ChiselCardioACMHAC

My last review was on Sagi’s 15 Min Leg Hammer and keeping with the same format my review today is Autumn’s 15 Min Glute Chisel.  If you have done any of Autumn’s other workout systems like 21 Day Fix or 21 Day Fix Extreme, you know that Autumn loves to work the lower body.  Today was no exception.

For this workout you will need a medicine ball or a dumbbell.

Description from Beachbody:  Quickly sculpt a round, firm backside and hard-to-tone inner thighs for a lower body that makes jaws drop.

This workout has 6 different exercises but some of them work on the right and left leg separately.   Each exercise is done for 25 reps.  There are modifications offered.

The movements: 

Sumo jumping jacks while lifting the ball over your head or holding it stationary.

Split squat with ball of the foot or toes on the ball.  This one really burned my glute.  Have to balance with your toes or ball of foot on the ball really made me dig in the heal of my stabilizing leg. This got the butt burning by the end.  (right/left)

Jumping curtsy lunges

Warrior 3 lunges w/ a ball raise (right/left).  This is pretty much what it sounds like if you are familiar with the yoga pose warrior 3 except you are holding a medicine ball and raising it up.

Side lunge with ball pull (right/left).  You keep your foot on the ball and slide it out into a side lunge and to stand back up you drag the ball back in with your foot.  Autumn says this is to work the inner thigh.

Bridge on the ball (right/left).  One foot is on the ball and the other leg straight up in the air.  You lift your pelvis off of the floor.  I found this really challenging because my ball is a lot smaller than theirs is and I didn’t have a great base of support to dig in.

There is a very short less than 2 minute cool down/stretch after completing the movements.

This didn’t have the tempo change excitement that Sagi’s did but the techniques that Autumn offered in this workout really did get my glutes burning.   I like these 15 minute workouts as add-ons to other workouts.   If this workout was longer and offered the same kind of techniques, I’d probably give it five stars but since it’s only 15 minutes, I’m going to give it 3 3/4 stars out of 5.

 

The Master’s Hammer & Chisel-15 Min. Leg Hammer w/ Sagi Kalev

Posted in Health/Fitness, Workout review with tags , , , , , on February 23, 2016 by mistransformation

SagiMHAC

This workout is approximately 20 minutes in length when you factor in the warm up and cool down (which are really short).

You will need a medicine ball or dumbbell for this workout.

Description of workout from Beachbody:  15 minutes is all you need to fire up your quads, hamstrings, glutes, and calves for maximum strength and power.

Warm up moves:

Squat ball drop/pick up

Alternating front lunge with ball push out

Side to side lunge squat

Burpee w/ ball

For the workout there are 6 moves (some are done right and left).   Each move is done for a minute at different tempos:  Slow (4 count), medium (2 count) and fast (as fast as you can). You switch tempos at the 20 second mark of each minute interval.

The workout moves:

Squat press

Side lunge (right/left)

Reverse lunge (right/left)

Sumo twist -this is done in an isolation hold moving the ball from left to right knee.

Deadlift crunch – this is a one-legged deadlift and the “crunch” is coming up on one leg with a knee lift.  I found it difficult to go fast in this move and maintain good balance.  (right/left)

Step up press – this is a backwards lunge coming up to the knee raise while also lifting the ball over your head. You don’t need a step or bench for this.  Again, I found this move hard to maintain good balance while doing the move as fast as you can.  (right/left)

Short 2 minute cool down.

I love the tempo changes for this workout.  It really got my heart rate up.  I really liked this workout and wished it was about another 15 minutes in length.  I was just getting into the groove and then it was over.  Great add-on to other workouts though.  I’d give this workout 3 3/4 stars out of 5 because of the length, because of the short stretch at the end and because the really fast movements were awkward with some of the movements even though the tempo changes are what I love about this workout.