Iron Body Club Workouts

Welcome to the community! I would like to take this opportunity to personally welcome you to SOA’s Iron Body Club. Bookmark this page because this is where you will find each day’s workout. You’ll also be emailed with a link to the workout.

Importance of Accountability: It is really important to stay accountable for your workouts. So if you haven’t invited a friend to the club yet I HIGHLY recommend it. It will make the club more enjoyable and you’ll get better results. Just copy and paste the below web address into your email to them: https://www.ashotofadrenaline.net/iron-body-club

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Today’s Workout:

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We are currently working through the 12 Weeks to BUD/S Training Program. We started on July 30th, 2012. Feel free to jump in or start from the beginning.

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Past Workout Plans:

Name: The Iron Body 700 Workout Plan

Description: Awhile ago I stumbled on this 60 year old guy that did 700 pushups a day. He has an incredible body. So I created a workout routine based off of this concept of doing 700 reps. I have used it many times now and am blown away at how effective it is for strengthening the body.

Time Period: We will be doing this workout plan for 4 weeks from June 25th to July 23rd. Feel free to jump in at any time even if you don’t start on the same days as the rest of us. 

Download: The Iron Body 700 Workout Plan Worksheet

Split: We’ll be doing 2 upper body workouts and 2 lower body workouts a week. This could be a Mon/Thurs Upper and Tues/Fri Lower or however else you want to break it up. Just make sure to give your upper and lower body a couple days rest in between… they’ll need it! I’ll be doing the Mon/Thurs Upper & Tues/Fri Lower split routine.

Workouts:
Week 1:
Day 1 – Upper Body: CLICK HERE TO SEE VIDEO (36 min)
Exercises: Pushups, Gracie Drill, Plank Supermans
Day 2 – Lower Body: CLICK HERE TO SEE VIDEO (38 min)
Exercises: Lunges, Hindu Squat, Frog Squat
Day 3 – Upper Body: CLICK HERE TO SEE VIDEO (45 min)
Exercises: Hip Dips, Walking Pushups, Pull Ups
Day 4 – Lower Body: CLICK HERE TO SEE VIDEO (43 min)
Exercises: Karate Lunges, Hindu Squats (only two exercises)

Week 2:
Day 1 – Upper Body: CLICK HERE TO SEE VIDEO (38 min)
Exercises – Narrow Pushups, Chin Ups, Extended Helicopter
Day 2 – Lower Body: CLICK HERE TO SEE VIDEO (33 min)
Exercises – Sunken Squat, Chair Pose, Frog Squat
Day 3 – Upper Body: CLICK HERE TO SEE VIDEO (45 min)
Exercises – Burpees, Pull Up Kisses, Flutter Kicks
Day 4 – Lower Body: CLICK HERE TO SEE VIDEO (42 min)
Exercises – Stationary One-Legged Squats, Lunges, Frog Squat

Week 3:
Day 1 – Upper Body: CLICK HERE TO SEE VIDEO (38 min)
Exercises – Clap Pushups, Low Plank, Hanging Monk
Day 2 – Lower Body: CLICK HERE TO SEE VIDEO (32 min)
Exercises – Stationary Lunges, Chair Pose, High Knees
Day 3 – Upper Body: CLICK HERE TO SEE VIDEO (60 min)
Exercises – Diverbombers, Chin Ups, Alt Crunches
Day 4 – Lower Body: CLICK HERE TO SEE VIDEO (40 min)
Exercises – Karate Lunges, Hindu Squat, Frog Squat

Week 4:
Day 1 – Upper Body: CLICK HERE TO SEE VIDEO (35 min)
Exercises – Uneven Pushup, Dolphin Pushup, Static One-armed Chin Up
Day 2 – Lower Body: CLICK HERE TO SEE VIDEO (40 min)
Exercises – Step Ups, Falling Tower, Jumping Jacks
Day 3 – Upper Body: CLICK HERE TO SEE VIDEO (40 min)
Exercises – Decline Pushups, Pull Ups, V Holds
Day 4 – Lower Body: CLICK HERE TO SEE VIDEO (36 min)
Exercises – Plyo Lunges, Chair Pose, Frog Squat

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IBC Resources To Help You Get Ripped:

This is my guide to help you get an iron body. This workout page has all the workouts you will need but there are a few other essential components that are KEY to getting a rockin’ sexy body. Here they are…

Step 1: Know Your Body Fat

Many people think that just because they workout, they will get ripped. This is totally inaccurate.

Here’s a quick guide to help you know what body fat percentage you should be at:

WOMEN:
Competition Shape (“ripped”): 8-12%
Very Lean (excellent): < 15%
Lean (good): 16-20%
Satisfactory (fair): 21-25%
Improvement needed (poor): 26-30%
Major improvement needed (Very poor): 31-40%+

MEN:
Competition Shape (“ripped”): 3-6%
Very Lean (excellent): < 9%
Lean (good): 10-14%
Satisfactory (fair): 15-19%
Improvement needed (poor): 20-25%
Major improvement needed (Very poor): 26-30%+

Tools To Help You Measure Body Fat: Body Fat Calipers are one of the easiest & cheapest methods of measuring body fat. And although they are not the most accurate method, they are fine as long as you stay consistent with your measurements.

If you don’t have a set of body fat calipers you can buy them really cheap off Amazon. This is the exact pair that I use and they work great. For $5.15 you can’t beat it!
Accu-Measure Fitness 3000 Personal Body Fat Tester

How To Measure Body Fat: Here’s a great article that explains the process, click here.

Body Fat Calculator: When you have your individual measurements, click here to use this calculator.

Foods To Help Reduce Stomach Fat: There are many “healthy” foods that people are consuming that are adding fat to their body and they don’t even know it. Here’s my affiliate link to the Truth About Abs Program for all of you that are beginners and need a good place to start. Mike’s workouts are correlated with mine so there won’t be any problem doing both.
Click Here: 7 Odd Foods That Kill Abdominal Fat

 

Step 2: Feed Your Muscles Properly
(More to come…)

 

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Thank you for letting me be a part of your journey in developing a rock-hard iron body. And remember…

Act as if what you do makes a difference. It does.
William James

-Todd Kuslikis
King Shot Administer & Iron Body Leader
Feel free to contact me with any questions: Click Here

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