Archive for workouts

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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The Master’s Hammer & Chisel-Iso Strength Chisel w/ Autumn Calabrese Workout Review

Posted in Health/Fitness, Review, Workout review with tags , , , on April 1, 2016 by mistransformation

IsostrengthChisel

Today might be April Fool’s Day but Iso Strength Chisel is no joke!

For this workout you will need a few sets of dumbbells. A moderate weight is good and you will also need a lighter dumbbell for the last move.  You will also need a bench, a pullup bar and a band (if you need to modify).

The rep count for this workout is the same for each move.  You do a set of 10 reps and after you release the 10th rep you hold the next rep for 10 seconds and start back up for 10 more reps.  You do not get a rest after the iso hold.   You do three sets of this total.  I call it 10 x 10 x 3 for shorthand.   As per usual, if you do a move on one side, you do the total number of sets on that side before you move on to the other side.   There is a quick stretch between moves.

The moves (after Autumn’s typical warm up for her Chisel workouts):

Sumo squat

Full range pushups

Bulgarian split squat (L/R)

Pullups or use the band w/ attachment to modify

Step up with side hold (L/R)

One-arm row on bench (L/R)

Sit-up C-curve hold (w/ light dumbbell)

Lateral raises

The workout ends with a stretch for the lateral raises and then a quick inhale stretch and that’s it.  That is always disappointing to me but I just went on to do my own stretch after the workout.

This workout is a butt burner for sure. I’m sure I’ll remember the Bulgarian split squat tomorrow.

The moves weren’t really innovative and there are other workouts with iso holds but not having any rest between sets was really fatiguing.  I’m sure this is the technique that leads to being chiseled.

I’d give the workout 3 3/4 stars out of 5.  The lack of stretch at the end really disappoints me.

 

The Master’s Hammer & Chisel – Total Body Hammer w/ Sagi Kalev

Posted in Health/Fitness, Review of Product, Workout review with tags , , , on March 13, 2016 by mistransformation

HammerPowerMH&CSK

One of the first sneak peaks we had was Autumn’s Total Body Chisel and now on Beachbody OnDemand we got to taste Sagi’s Total Body Hammer. This is a nice simple set up of basic lifting exercises done in a pyramid format that packs a bit of a punch.

You will need a couple of sets of dumbbells tailored to your needs, a pullup bar or a band if you don’t have one, a bench or a ball if you don’t have a bench.  You can also do the chest exercises on the floor.

The warm up is the same warm up that Sagi does in most of his other Hammer workouts.

There are three rounds total with three separate exercises.  Each round is completed two times.   Each exercise is completed in a pyramid format of 10 reps, 8 reps and then 6 reps. You complete all 3 pyramids before going on to the next exercise.   The second set really allows you to go up in weight if you didn’t get it right the first time (perhaps go down too).

Round One 

Bench Press (10/8/6 reps)

Squat (10/8/6 reps)

Reverse Grip Row (10/8/6 reps)

(remember I said you do this again)

Round Two 

Incline Flys (10/8/6 reps)

Reverse Lunge (you do one leg and get the opposite leg on set two) (10/8/6 reps)

Wide pullups or wide band pulls (10/8/6 reps)

Repeat

Round Three 

Seated Military Press

Split Squat (you do one leg and get the opposite leg on set two) (10/8/6 reps)

Posterior Delt Fly (one arm at a time, getting the other arm on set 2) (10/8/6 reps)

Repeat 

I felt that Sagi’s cool down while still only 3 minutes long, was a bit more thorough than most of Autumn’s which sometimes aren’t even 2 minutes long.

When you get your correct weights, I really feel that this workout can get you winded and by the end you will feel like you got a great workout.  One thing I didn’t like was Sagi picking on the gentleman in the video because of his weight selection.  We all can’t press 70 pounds like Sagi.  I know that’s his Beast persona but I worry someone may go too heavy and rip their shoulder.  So keep that in mind. We aren’t all professional bodybuilders.

Solid 4 out of 5 stars.

SagiMHAC

ICE: Metabolic Total Body w/ Cathe Friedrich Workout DVD Review

Posted in Cathe, Health/Fitness, Review, Workout DVDs, Workout review with tags , , on March 10, 2016 by mistransformation

 

CatheICEMetabolic

Cathe’s latest workout series is ICE.  This stands for Intermediate Conditioning Extreme.  This series is targeted towards the intermediate level exerciser but from what I’ve seen of it, I think that someone at an advanced level would be satisfied as well.

My first review from the series is with the Metabolic Total Body workout. As with most other Cathe workouts you get a lot of bang for your buck.  You get a thorough warm up and cool down, the “regular” workout and a few bonuses as well.  Cathe also gives us many premix choices and even mishmosh mixes.

The Regular Workout  – definitely have a few sets of dumbbells here.  Cathe uses everything from 5s to 15s.  I tried to be a hero the first time out and go heavy but Cathe does high repetitions and moves quickly so I suggest trying the weight level she uses until you find what works for you (maybe you go lighter or maybe you go heavier).  Cathe does mostly compound moves and your heart rate will go up without jumping.

Warm Up – 6:36
Workout – 36:58
Cool Down – 4:19
Total – 47:53

The moves:

Crossback Lunge with Overhead Press

Squat Press

Plie Squat/Upright Row

Front Lunge/Back Row/Fly

Front Swing with Abduction

Lunge Curl and Press

Front Swing with Abduction

Deadlift to Squat

Single Leg Deadlift with Front Raises

Deadrows/Upright Rows/Shrugs

Back Lunge with Rows

Side Lunge Abductions (no weights)

Front Lunge with Figure 8 Row Arms and Elbow to Knee (no weights)

Pushups

Squat, Curl, Press with Tricep Extension

Squat Curl

Lunge Kick Lunge Stand (you do this in the warm up but this time with light weights)

Static Lunge with Tricep Extension

Sumo Squat with Bicep Curl

Dynamic Front Lunge Raises

Rear Lunge, Curl to Press

Front Raise with Rear Delt Pull to Lateral Raise

Squat Twists

Squat Jab

Controlled Slow Elbow to Knee (like a yoga prayer twist)

Stretch

As you can see, this is a lot of great compound movements.  Your butt is going to get a great workout in this one.

The Bonus workouts are:

MUSCLE MELTDOWN – CHEST 
Total Workout – 15:29

Cathe does three sets of pushups, flat chest presses, flat chest flys and then incline presses and flys.  Again, the first time I tried to be a hero and go super heavy but when Cathe said we had 2 more sets of this I just about cried.  My chest was spent on the first set when I went super heavy.  I wondered why she was only using 12 pound dumbbells.

BLIZZARD BLAST
Total Workout – 12:21

Dynamic blast exercises (jumping) mixed with Compound weight movements

This is a nice little HiiT type workout weighted and unweighted.  You better be prepared to do a LOT of air jacks.

ICY CORE 1
Total Workout – 11:00

Cathe is the Queen of Core.  With moves like:  Lying up and overs; Leg chasers; Slow bike maneuvers and Full body breast strokes. Cathe sure can pack a lot of punch in a short time and your abs/core burns in no time.

I like to use the bonuses as one total workout added together.  They are also great for add-ons or for short workouts if you are pressed for time.

Even though this series is targeted towards the intermediate level, I felt challenged just by upping the weight when I needed to.  You really can cater to your own needs.  Probably not great for a beginner, however.

I love Cathe, I love this workout and I surely will come back to it time and time again. I hope to review others in this series soon.

5 out of 5 stars.

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.

 

 

The Master’s Hammer & Chisel-Chisel Power w/ Autumn and Sagi Workout Review

Posted in Health/Fitness, Review, Uncategorized with tags , , , on February 15, 2016 by mistransformation

AutumnandSagiH&C

My last review – Hammer Build Up was Sagi’s workout with Autumn and Chisel Power is Autumn’s workout with Sagi.

Chisel Power is approximately 30 minutes long.  You will need dumbbells, a medicine ball, a bench, chin up bar and bands.  You can modify if you don’t have these items (except I think dumbbells are really crucial but if you’re doing this workout I’m sure you have at least those).

WORKOUT DESCRIPTION from Beachbody OnDemand:  Get ripped from head to toe with hardcore resistance training, isometric holds, and explosive plyometrics.

The pattern for this workout is two related movements with the first being more dynamic with a fast 4 rep count and then a 4 second isometric hold repeating 4 times (I’m going to call these 4x4s).  Then you go into the similar movement but with heavy weights for 10 reps.  Core movements are done for 16 reps and there is no 4 rep count with the isometric hold for these.

The moves:

Ball squat jumps – 4×4

Heavy squat – 10 reps

Lunging Rows – 4×4

Pull-ups or band pulls -10 reps

Hanging knee raises – 16 reps (can modify on the floor)

Ball plyo lunges – right – 4×4

Heavy lunge – right – 10 reps

Ball ply lunges – left – 4×4

Heavy lunge – left – 10 reps

Plyo push-up – 4×4

Heavy bench press – 10 reps (can modify on floor)

Half spider man – 16 reps

This is the halfway point and you get a 60 second break for water, etc.

Ball sumo squat plyos – 4×4

Heavy sumo squat – 10 reps (can use 1 dumbbell or 2)

Ball push press – 4×4

Heavy military press – 10 reps

Seated ball toe taps – 16 reps (more like ball leg raises – seated you hold the ball between your feet and raise and lower)

Ball knee drivers on step – left – 4×4

Heavy step up – left – 10 reps

Ball knee drivers on step – right – 4×4

Heavy step up – right – 10 reps

Bicep curls – 4×4 – (use lighter weights – isolation hold is in the middle)

Heavy bicep curls – 10 reps

Triceps kickbacks – 4×4 – (use lighter weight)

Heavy triceps kickbacks – 10 reps

Very short cool down stretch once again – less than two minutes. You’ll definitely want to do some additional stretching on your own.

I liked the 4×4 pattern with the isolation hold.  That is sort of the kick I look for in workouts.  The workout was short though I would have liked about an additional 10 minutes.

I’d give this workout 4 1/4 stars out of 5.