Warm-up (The Forge):
• Sledge Swings – Arm circles forward and backward (because the hammer must be warmed up before striking).
• Anvil Hops – High knees to get the legs fired up.
• Grass Grabbers – Toy soldiers to loosen the hamstrings.
The Beatdown (Hammer Strikes Again):
(Each exercise represents a different part of a hammer’s swing—because every rep is a blow of punishment.)
Round 1: The Wind-Up Mini Murph
• 5 Pull-ups (You’re lifting the hammer over your head.)
• 10 Push-ups (Pressing down with force.)
• 15 Squats (The weight of the hammer bearing down.)
• Run a lap around the block, stopping at each corner for core work:
• Corner 1: “Hammer Hold” – 20-second plank
• Corner 2: “Jackhammer” – 20 mountain climbers
• Corner 3: “Wrecking Ball” – 15 big-boy sit-ups
• Corner 4: “Sledge Slam” – 10 burpees (because why not?)
Round 2: The Follow-Through
• Repeat the Mini Murph (5 pull-ups, 10 push-ups, 15 squats, 5 rounds).
• Another lap around the block with core exercises at each corner (same as above).
Finisher: “Nailed It”
• Hammer Smashes – 20 jumping lunges (each leg = 1)
• Drop the Hammer – 10 burpees
• Victory Hold – 1-minute wall sit
COT and Out!
Hammer, thanks for returning and reminding everyone that workouts don’t have to be fun to be legendary.
