Day 1 Of The Iron Body 700 Workout Plan – (A One Month Extreme Bodyweight Exercise Training Program)

June 25, 2012

“It is not the critic who counts, not the one who points out how the strong man stumbled or how the doer of deeds might have done them better. The credit belongs to the man who is actually in the arena, whose face is marred with sweat and dust and blood; who strives valiantly; who errs and comes short again and again; who knows the great enthusiasms, the great devotions, and spends himself in a worthy cause; who, if he wins, knows the triumph of high achievement; and who, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who know neither victory nor defeat.”
Roosevelt

Inspiration For The Iron Body 700 Workout Plan

Awhile ago I was blown away by this 60 year old man that did 700 pushups a day. I was like… wow! I don’t think I can do that!

Well, in celebration of the newly launched Iron Body Club, I decided that our first one month workout plan would be designed off of this man’s regimen. Here’s a video to see my inspiration.

 

The Iron Body 700 Workout Explained

Description: For the next 4 weeks, as a community, we will be working through the below bodyweight exercise program. Each day we will be doing only 3 exercises. It will incorporate upper body, lower body and the abdominal region. Two days will be upper body. Two days will be lower body. And I’ve interspersed abdominal exercises throughout the weeks.

 

OTHER GREAT SOA ARTICLES:

 
If you don’t recognize some of the exercises below, sit tight. Join the IBC and I’ll show you how to do them when we do that day’s workout.

Time Period: 1 Month; 4 Workouts per week; About 30 min per workout

Split: Upper Body 2X/week; Lower Body 2X/week – I will be releasing the videos like this: Monday – Upper, Tuesday – Lower, Thursday – Upper, Friday – Lower. But feel free to tailor the days to your own personal schedule.

Download: The Iron Body 700 Workout Plan Worksheet

Print off this worksheet and as you follow along to the videos mark an “X” after you perform each set. Hang the workout plan on your refrigerator or some other place you will see it often. That way, you’ll stay focused and committed.

Workouts:
Week 1:
Day 1 – Upper Body: VIDEO IS BELOW (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

 

 

Here’s The 1st Day’s Workout!

 
Let me know your thoughts. Is it too difficult? Too easy?

As we go along… I will adjust the workouts based on your feedback.

 

Important Note About Community…

I am trying to establish a solid, committed community of body weight enthusiasts all working off the same plan. So please leave your comments below and comment on other people’s status. Give encouragement, feedback, motivation, etc. For this to continue we need to grow a thriving and dedicated group of individuals.

 

Show/Hide Comments (56 comments)
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56 Comments
  1. kuldeep

    sir, how we suppose to do all the exercises, i mean how we reach to 700 reps

    Reply
  2. Karolis

    Awesome routine Todd! I’ve started with your 90-day program to lose weight and combined with a strict nutrition changes I managed to lose ~14kg of weight after finishing the program. I’m back at the shape I was in my 20s – no more dad bod for me! Then I experimented a bit with some of your other routines and others before I stumbled upon this one. First word after completing 2 days of it – intense! I love it, can’t wait for the next workout to come! It’s exhausting, takes everything out of me, and it’s very hard just to keep going. I’ve capped this at 500 reps, will see if I can reach 700 in the upcoming weeks. If not – I will sure repeat the routine next time. Thanks Todd, keep up the great work, this is the best bodyweight resource on the net and I am looking forward to testing more of your routines!
    Karolis

    Reply
  3. Gav

    I’ve been a boyweight convert for years. I still nip into the gym from time to time if I feel the need to gain a few lbs reasonably quickly, but for me, most of my strength has been built over the years via bodyweight.

    Thanks for this.

    Reply
  4. ken

    Absolutely love these workouts…..pretty cool…I’ve done two weeks and am totally in love with them…I go to failure on each exercise and at the same time, my heart rate is maxing out…pretty incredible. By the time I get to set 4, I’m pretty much toast and doing my best to keep form and get through all 7 steps…I like these a lot…thanks!

    Reply
    • Todd Kuslikis

      Hi Ken,

      I really appreciate the kind words.

      Getting tired like that is a sign you’re doing the workouts right. Keep it up!

      – Todd

      Reply
  5. Anubhav

    Hllo Todd,
    Your workouts are so impressive that last night after watching those I started your plan from today morning itself. But one problem is there!… i.e., I am failing to reach up to 700. After a huge effort this morning I only managed to reach up to 200 reps. What should I do ??

    Reply
    • Todd Kuslikis

      Don’t worry about that, Anhubav. Just give it your all and stop when you can’t push it anymore. Today you stopped at 200, in no time you’ll be stopping at 700.

      – Todd

      Reply
  6. Jacob dia

    I love this its a_ great way to make_ my workouts more_ enjoyable, thank you._1 question wha Is_the hardest pushup?

    Reply
  7. Fahad

    The link of “The Iron Body 700 Workout Plan Worksheet” is dead…!!!?

    Reply
    • Todd Kuslikis

      Thanks Fahad! I’ll have to check it out!

      Reply
  8. Frankie

    Todd, just did Day 1 Iron Body 700 and all I can say is OUCH! LOL
    My numbers were:
    90
    60
    62
    74
    83
    75
    106
    Got mad those last rounds and had to dig deeper! Thank you for this amazing website and series of workouts.
    I have recommended your site and plans to my Army Reserve Unit to help our soldiers and their families get into great shape I their own homes.
    May you & yours be richly blessed.

    Frankie ‘Iron Chaplain’

    Reply
  9. Javier

    Oh men this is all I was looking for.

    I basically ended in this web site by mistake and i have been the entire evening watching your material.
    I loooove bodyweights and i will be starting this 700 that looks awesome.

    Most of the bodyweight routines i’ve seen mostly have any kind of pushups exercises but not pull ups, or opposite.

    This one has pretty much everything on it, very complete.

    Thank you! Todd

    Reply
  10. mido

    i want to do 1000 reps every day for one excercise like pushups pullups does that works

    Reply
    • Todd Kuslikis

      What is your goal Mido? If it is muscular endurance than probably. Though why 1000?

      Reply
  11. Lok

    Hi, this seems like a very advanced bodyweight exercise routine.

    As a beginner, I won’t be able to manage so many repetitions and even advanced variations of push-ups.
    It’s nearly impossible for me to manage it.

    Do you have a simple body weight exercise program for people who are just starting out and then they can graduate to a more intense program?

    I do understand that the results wouldn’t be astounding if I go in for a easier program but it still help out as a foundation program.

    PS. I am 31 yo male.

    Reply
    • Todd Kuslikis

      Hi Lok,

      There are quite a few workouts on the site. All of them are challenging. My recommendation is to not find a beginner routine but do your best with this routine. In the videos I talk about how to modify exercises to make them easier.

      Hope that helps!

      Reply
  12. Sidhanth

    i need it urgently

    Reply
  13. Sidhanth

    i tremendously want to get abs get cuts and loose all fat from my legs and other muscle groups would this workout be helpful or can you suggest me another workout for my aim?

    Reply
    • Todd Kuslikis

      Diet is the key along with a tough workout like this one! 🙂

      Reply
      • Sidhanth

        sir can u give me d diet plan and shall I start this routine in that case? please send me the diet plan according to indian style

        Reply
        • Todd Kuslikis

          Hi Sidnanth,

          In a few weeks I will be releasing a program that will include a full diet plan. Keep checking back.

          Todd

          Reply
          • Sidhanth

            sir i am waiting i want to gain muscle stamina and finish the fat off to prepare for competition, can you suggest me a workout plan please. ?

          • Todd Kuslikis

            Hi Sidhanth,

            The 700 workout plan (where you are now) is a great start to building muscle. As far as cutting fat you must eat clean, clean, clean! No processed foods of any kind. Whole vegis, lean meats, complex carbs (no processed), fruits, etc. That’s how to do it. 😉

  14. Sidhanth

    hey. todd i am in a pretty decent shape with a good size, i am looking for conditioning, increasing my cutting and getting ripped and lower fat% and toning legs, would this workout help me do it?

    Reply
    • Todd Kuslikis

      Yes but diet is crucial. What does your diet look like Sidhanth?

      Reply
  15. sandeep

    what to do after 1 month

    Reply
    • Todd Kuslikis

      That’s great that you made it through! I recommend changing up every 30 days. Have you looked into the other workout plans?

      Let me know if you need help choosing one.

      Todd

      Reply
  16. Bryan

    Hi Todd,

    Read on your amazing testimony and inspired by it. About this workout, I managed to finish it, muscles didnt feel as tight as I expected it to be, but I did feel abit of wrist pain especially when doing the Gracie Drill. Wonder if Im doing anything wrong? Or do you feel that too?

    Thanks for putting out this workout though, I will try to mix and match with whatever cardio workouts I have!

    Bryan

    Reply
    • Todd Kuslikis

      Hi Bryan,

      Thanks for reading the testimony. I’m glad you found it inspiring. 🙂

      Wrist pain can be a challenge in the gracie drill. I would recommend either doing it slowly or replacing with another whole body exercise (see: https://ashotofadrenaline.net/list-of-bodyweight-exercises/).

      Another option is before the workout stretch out your wrists. Try doing the “ABCs” with your hands. Ie- move your hands in the outline of each letter of the alphabet. This will help stretch them out.

      If they still aggravate you then definitely switch up the exercise.

      Todd

      Reply
      • Harry ahuja

        i m 15 yr old….i m doing regular bodyweight exercises to strenghten my body for an hour daily….along with it i m also doing exercises to increase height ..i want to know that does this workout plan stops height or it have any disadvantage related to height…please reply me i will be thnkful to u

        Reply
        • Todd Kuslikis

          Hi Harry,

          I am very curious to find out where you heard that you can increase your height with exercise.

          The 700 Workout Plan doesn’t affect height at all. It strengthens and tones the whole body.

          Thanks for the comment!

          Todd

          Reply
          • Harry ahuja

            i want to be the perfect in arm wrestling…does this workout plan make my forearm and wrist strong ????

          • Todd Kuslikis

            Hi Harry,

            It certainly does though if that is your main goal I would work on your pull ups and hangs. Do you have a pull up bar? Do 15 mins of alternating pull ups/chin ups with a lower body exercise a day. For example, I set a timer at 15 minutes. I will do pull ups/chin ups until I can’t do any more. I’ll then stop the timer and do handstands until I can’t do any more. I’ll stop the timer and go back to pull ups/chin ups. Repeat until the 15 minutes are up. It’s a killer upper body workout that will strengthen your biceps, rotator cuff (needed for arm wrestling) and grip strength.

          • Harry ahuja

            ya i have a pullup bar…thank u very much…i love pull ups

          • Todd Kuslikis

            Great! Me too! 🙂

          • Harry ahuja

            can u tell me solution of my problem…..with regular exercises like pullups,pushups,dips my biceps are not getting bigger but are getting only stronger…how to increase biceps using exercises like i di..plz help me

          • Harry ahuja

            can u tell me solution of my problem…..with regular exercises like pullups,pushups,dips my biceps are not getting bigger but are getting only stronger…how to increase biceps using exercises like i did..plz help me

          • Harry ahuja

            i m trying to buy the truth about six pack abs 21 day trial but it is saying that we are not able to authorize while paying for it …there is some error…can u tell me why this is happening??

          • Todd Kuslikis

            Hi Harry,

            That’s bizarre. Try this page, click here.

            It should work.

            Todd

  17. Tyler

    Hi Todd!

    Thank you so much for starting this great resource and workout plan. I just started this evening and it really kicked my butt. I did pretty good but wasn’t quite able to get all the way up to 700. I’m in pretty good shape but this still whooped me!

    Also, I like to do 20-25 minutes of [intense] interval cardio and ab work two days a week, primarily rowing, running, and on occasion, sprinting on a track or up and down “stadium-style” stairs. Would using this as my lower body days work out just as well as the workout plan?

    Thanks again so much man!

    Reply
    • Todd Kuslikis

      Hey Tyler,

      Absolutely man! I often do that in my own workouts. I’ll create a killer upper body routine and then for lower body do intense biking, running, etc.

      Glad you liked the workout. That’s totally ok that you didn’t get to 700. It’s all about gettin’ in there and doing your best.

      Looking forward to more of your feedback on the next workouts.

      Peace man!

      Todd

      Reply
  18. Jason

    I’m confused as to the structure of the workout. Are we doing 7 sets of 100 per exercise? Or 700 reps for all three exercises put together? Sorry if this was already explained but if someone could help me with this that would be appreciated.

    Reply
    • Todd Kuslikis

      Hi Jason,

      Good question.

      We are doing 700 total reps and cycling through each of the exercises. For example: Start off doing pushups. Say you can do 30 of them. Then start doing Gracie Drils and count from 31 upwards. Follow suit until you reach 100. That will be set #1.

      Check out the video. I’ll lead you exactly through the workout and it will make more sense.

      Todd

      Reply
  19. Dawn

    This is awesome, thanks!

    Reply
    • Todd Kuslikis

      You are very welcome Dawn! Good luck with it! 🙂

      Reply
  20. Joe Rauda

    Prior to reading your post I began my 3 mile run, should I skip it when doing the lower body work outs? FYI- today was my first day running, and will try to make an effort to stick to running 4-5 days a week.

    Reply
    • Joe Rauda

      By the way, can’t wait to start this workout plan this evening!

      Reply
      • Todd Kuslikis

        Awesome Joe! Let me know what you think!

        Reply
      • jesus

        r u suposed to do each excersise to 700

        Reply
        • jesus

          does this excercise work your core

          Reply
          • Todd Kuslikis

            If you follow the full routine through the 30 days it will work your core tremendously. It’s designed to be a full body workout.

        • Todd Kuslikis

          No, you do each exercise until fatigue then you switch to the next exercise and cycle through them until you reach 100. Then you take 1min rest and start again.

          Reply
    • Todd Kuslikis

      Hi Joe,

      Yes, that’s fine. When I was training for my 10K I didn’t do a ton of lower body strength training and used my run days as my “leg days”.

      Congrats on your committment to run 4-5 days a week! Keep me posted!

      Todd

      Reply
      • Joe Rauda

        Holy Moly! At 220lbs, it was tough to reach 550+! My arms were at muscle failure (I think)! I’ve added this workout on my “must complete” list. On to the next one! Thanks Todd!

        Reply
        • Todd Kuslikis

          That’s awesome Joe! Keep pushing it and you’ll get through them! Wait til the second upper body routine. It’s a killer! 🙂

          Reply
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