Well we are back for the start of the 3rd week of the Iron Body 700 Workout Plan. For this day’s workout we’ll be doing 3 different unique body weight exercises that you may not have heard of before.
Exercise 1: Clap Pushups
The first one is called the clap pushup. You’ll be getting in the normal push up position but then exploding up into the air and clapping once (can you do more?) then landing back where you started. It definitely a challenging move especially for beginners. If you are just starting out in your body weight exercises endeavors, feel free to keep your knees on the ground which will help decrease the intensity level and help you get through the workout.
Exercise 2: Low Planks
The second exercise is called low planks. I positioned this exercise (which is also a chest exercise) immediately after the clap pushups because it helps fatigue the muscle tissue an additional amount. Clap pushups help you blast the muscle because it is a high intensity plyometric exercise. Then low planks are a static isometric exercise to help string you out even further. The combination between the two is absolutely brutal as you’ll see in the video.
Exercise 3: Hanging Monks (Bet you’ve never heard of this one before! 
)
Even the most advanced exercise enthusiast has probably never heard of this exercise. And that’s because I just made it up specifically for the Iron Body Club! It’s a fantastic exercise for your biceps. It’s again a static exercise. In the video I talk about why tearing the muscle tissue on the eccentric movement is so important. To learn more, here’s an interesting research article about using eccentric exercise to tear muscle tissue more effectively: Eccentric Muscle Fatigue Article.
Before we get to the video, a brief note about pushing through difficulty…
I was having a really difficult time with this workout. Each rep was brutal and I had to will myself to continue on. Certainly having the camera on me helped a ton. Though it was still difficult. I know many of you are struggling with making it through the workouts. That’s why I’ve provided a couple of resources for you.
First if you haven’t checked out the top motivational montages, that would be a good place to start to get your juices flowing: click here.
If you are still not convinced, check out this video from buddies over at Diesel Strength & Conditioning:
So I bet you’re looking for the workout… Here it is! Good luck!
Leave your comments & questions below. 
-Todd Kuslikis
King Shot Administer
11 Comments
The hanging monk! By the end of the workout, I resembled more of a setting bum.
LOL! Nice.
Yeah, I couldn’t hold myself up that well either. That’s why I was rotating at the end. I guess to relieve the pressure on by arms.
Is there anything i can use to replace the hanging monk, i dont have the room in my apartment for it or should i just stick with the two other exercises.
Hi Lennon,
Absolutely. Are you referring to not having the room to set up the chairs? You do want to do some type of exercise to strengthen your biceps so if you have to incorporate weights as a replacement I am all for that.
Let me know and we’ll brainstorm good substitutes.
Todd
I was think putting my feet on another chair and pulling myslef up in chinup poisition
because the chairs are high but im pretty tall so i cant pull myself to far off the ground
Hi Lennon,
That is a great idea. With your feet up in the air it will add to the difficulty of the movement.
Then if it gets too difficult later in the workout you can take your feet off.
Good thinking.
Todd
Hi!Nice exercises.I’m from Romania and i practice martial arts and parkour/freerinning and i like your training methodes.Can you put some exercises for detenta(jumping hygher and longer).Thanks and have a nice day.
Faust
Hi Faust,
Thanks for the compliments and hello from the U.S.!
I can definitely put some workouts together for jumping higher and longer. Basically you’ll want to work your legs and calves a ton.
Have you looked into plyometrics? Here’s a cool article: http://www.monkeyspirit.org/en/strength_j_plyo.php. They will help develop your fast twitch muscle fibers which are essential for being good at parkour.
Have a nice day too!
Todd
Hey Todd,
Funny thing, I’ve been doing the workout to (what i thought was) the letter until now, and this is the first video i’ve watched in full. I always wondered how the workouts seemed so short- it was because i was doing 100 reps on each exercise as apposed to cycling through! I wondered how anyone could do 700 reps on each, cos I can only get to around 300 before dying. Anyhow, just thought i’d let you know that either way it’s a killer workout!
Greg
LOL! That’s funny Greg. Oh well. Both ways sound good though glad you have seen the light!
Todd
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