Sledgehammer Training 2
Wow! This is going to be weird but oh so much fun.
I know you get those bootcamp clients who just love to finish the main workout before everyone else and then act all high and mighty as if they hardly even worked out. I sure get’em. So here’s a workout idea for you (and them). Grab your sledgehammer and an appropriate sized kettlebell and issue them this challenge.
Men use a kettlebell weighing 35 + pounds
Women use a kettlebell weighing 16+ pounds.
Have the first person attach the sledgehammer to the kettlebell handle as shown in the video below. Have them “walk” up the handle 6 times. They should finish with the their hands right in front of their face. Have them do 6 deep squats as shown in the video below without dropping the kettlebell. Then have them walk back down without dropping the kettlebell. If they succeed, it’s their opponents turn to do the same for 6 reps If they drop the kettlebell, then they incur “bootcamp instructor wrath” and have to do 10 Burpees. Then you can either have them try again or let someone else go. The idea is to do this challenge in “ladder” format going from 6 reps down to 2 reps.
To make it even more challenging, allow each person:
- 30 seconds to get 6 reps
- 25 seconds to get 5 reps
- 20 seconds to get 4 reps
- 15 seconds to get 3 reps
- 10 seconds to get 2 reps
This will put some extra pressure on them to really focus and use some extra intensity. You can play this bootcamp fitness game for points. If they don’t complete the reps in the suggested time, then they don’t earn a point and the other person tries to earn a point.
So let’s say person #1 completes all 6 reps in 30 seconds. That person earns 6 points. Person #2 only gets 5 reps in 30 seconds. They earn 5 points. Keep playing in this manner until the sledgehammer game is over at 2 reps. Who earned the most points? These creative new activities are sure to keep your bootcampers interested, engaged and coming back for more. Plus they’ll be doing new exercises and getting sore in new places. Too many times we tend to focus on legs and abs in bootcamp training. Every once in a while, it’s good to completely switch things up and stimulate those muscles in a completely different manner.
Another sledgehammer exercise you can use as a challenge is a variation on the plank. Yes, this works the core but it’s so much tougher than the regular everyday plank.
As you can see in the picture above, I’m holding the plank. Now try walking your hands down 3 or 4 “steps” on the handle. Then immediately walk back up. That’s one rep. Go for as many as you can using extremely good form. This is an advanced technique and can be dangerous (tweaked muscle).
Too easy? Try it with one leg in the air, then switch legs. You can use this sledgehammer exercise as a challenge as well. Have a least 2 people go head to head. Have person #1 do 6 reps, then person # 2 do 6 reps. Keep going, if you dare all the way down to 2 reps each. Will either of them be able to do it? I would love to hear how it goes – leave a comment below and share your experience with these drills.
You can use a sledgehammer to…
Develop Ripped Abs
This is the most comprehensive Sledgehammer resource that I know of.
The sledgehammer is the bootcamp tool that “nobody knows.” But after going through my new sledgehammer resource, you WILL!
This multimedia ebook contains:
- 150 + color photos of sledgehammer exercises perfect for your bootcamp. UPDATED!
24 videos in a password protected members area demonstrating some insane workouts and exercises. UPDATED!
- A brief history of the sledgehammer and where it originated.
- The story of how this one tool is most responsible for publicity for my business.
- A “how to” bonus video of me at the local hardware store explaining how to choose the right sledgehammer.
- A reference guide for each workout. NEW!
- 6 full body sledgehammer workout videos. With 6 more on the way! NEW!
- Check out the FAST ACTION BONUS below that should be a stand alone product! NEW!
All you need is a sledgehammer, 15-20 minutes of time and The Sledgehammer Workout.
No special instructions are necessary, no complicated techniques to slow down your bootcamp training, you don’t have to be certified and you’ll open up a whole new can of whoop ass on your unsuspecting clients with sledgehammer training for fitness and conditioning.
Sledgehammers are no more dangerous than kettlebells, dumbbells, barbells, sleds, or jump ropes. You just have to spend a little time with them and guess what? I’ve done all of the work already.
- Dumbbells have their very own workout
- Barbells have their very own workout
- Medicine Balls have their very own workout
- Jumpropes, kettlebells, suspension trainers, bosu balls, bodyweight, bands, sleds, etc ALL HAVE THEIR VERY OWN WORKOUT
So WHY NOT THE SLEDGEHAMMER?
I’ve invested nearly a year and hundreds of hours of research, shooting photos, videos, writing, editing and publishing. This is an entire training system that will allow you to train yourself, your clients and your future clients with minimal equipment.
bUT FOR A LIMITED TIME ONLY $27.00
Buy it HERE, download it NOW, and START implementing the new incredibly innovative Sledgehammer Workout in your next bootcamp workout!
Austin’s Fittest Man Over 50 – 2015
P.S. This is a downloadable multimedia ebook. No physical products will be shipped. Once you have successfully paid for your order, I will verify your payment and then email you with your product. Please let me know if you have any problems and I will get back with you ASAP!