July 25, 2017

Triathlon Training in the ‘D’ with the The Core Hammer




I’m lucky enough to work as MostFit’s Marketing Director, so you can imagine that I get to use the Core Hammer a lot. Over the past three years, my passions and workouts – and living arrangements/workout spaces - have evolved, and I’m finding that my use of the Core Hammer is evolving right along with me!


As a past Crossfit junkie, I’m a big fan of sledgehammer swings. When I’d walk into a WOD and Sledgehammer swings were listed on the whiteboard, I’d be thrilled. I’ve always loved how powerful and strong they make you feel, and let’s face it, it just feels GOOD to haul off and hit something sometimes. 


But I’ve now switched gears a bit from crossfit and have found a new interest and passion in triathlons. The training involves a huge focus on endurance, which is also for the most part – all forward motion and all cardio-focused. To remain agile and strong, I realized that I now need to incorporate functional training including lateral movement and rotational exercises into my regimen.


I also just moved away from a house in the suburbs with a large basement complete with a home gym, to a small apartment in downtown Detroit. So, I’ve had to get creative with my workout and my functional training space!


I came up with an outdoor urban workout using the Core Hammer for 6 different rotational and lateral exercises, with cardio-focused lateral and core drills in between each set. Bingo! It’s functional, fits my needs and it’s just plain Fun! NOTE that you can also do this in any gym or home, by using a treadmill for the sprints, and a step, plyo box or set of steps/staircase.

 outdoor workout in detroit


Warm Up:

4 minutes of dynamic stretches

4 minutes of light to moderate jump rope work or light run/jog



Hammer Swings with Side Step Up –  (I found a set of large steps for this – you can also use one step and just go up and down) 

Perform 10 - 12 reps, followed by 4 minutes of side step up work (example: side step ups for 20 seconds, rest for 10, do this 8 times – 4 times each side) 


Bicep Throws with Lateral Hop 

Perform 10 - 12 reps per side, followed by 4 minutes of lateral hop work or sprint work. (example: quick side hops for 10 seconds, rest 20 seconds, do this 8 times)


Side Step with Push Out 

Perform 10 - 12 reps per side, followed by 4 minute lateral jump rope work (example: jump rope 20 seconds, rest for 10, do this 8 times) 


Skater Slams 

Perform 10 reps of skaters with Core Hammer, followed by 4 minute skaters no Core Hammer (example: 20 seconds of skaters, rest for 10 seconds, do this 8 times)


Lunge & Twist

Perform 10 – 15 reps, followed 4 minutes of sprint work (example: sprint for 10 seconds, rest 20 seconds, do this 8 times)


Russian Twist 

Perform 30 (15 each side, moving side to side) followed by 4 minutes of sit up variations (example: bicycles, sit ups, leg raises)


Cool Down

4 minutes of static stretches

Walk or ride bike home

by Kim Kisner