Last Day Of The 700 Rep Iron Body Workout Plan…Plyometric Lunges, Chair Pose & Frog Squats (IBC Day 4/Week4)

Written By: Todd Kuslikis
August 20, 2021

All good things must come to an end.

We have spent the last 30 days with each other battling the mind, building internal strength and forging a rock hard iron body.

There have been times of triumph and times of failure… but we made it through.

When it comes to fitness, it doesn’t matter that every workout is crazy intense or that you have bounding energy while you do it. It only matters THAT you do it.

As we wrap up this last day of the 700 Iron Body Rep Workout Plan I would like to charge you with a quote…

If you want to succeed in the world must make your own opportunities as you go on. The man who waits for some seventh wave to toss him on dry land will find that the seventh wave is a long time a coming. You can commit no greater folly than to sit by the roadside until some one comes along and invites you to ride with him to wealth or influence.
John B. Gough

Let us take the words of Gough to heart.

When you are looking to increase your strength & perform at a higher level it is up to you & only you to decide to do it.

You then surround yourself with the right people and make it happen.

First commit. Then build necessary relationships that will help you along your path.

Here Is Today’s Iron Body Club Leg Workout:

We’ll be doing 3 different body weight exercises:

Knee Health Score 2

Exercise 1 – Plyometric Lunges:

This is a great exercise because it incorporates a strength building exercise for your fast-twitch muscle fibers. Make sure to not let your knees go over your toes as you lunge down. When reach the bottom of the movement blast upward into the air and change positions. Continue on until you reach total fatigue.

Exercise 2 – Chair Pose:

I love this exercise because it is static. Keep your arms up as high as you can as you squat down. Press your knees together for greater stability. To make it harder you can squat lower.

Exercise 3 – Frog Squat (Bear Squat):

Watch the video closely to get the right posture. This is critically important to get the effectiveness of the movement.


Daily Shot of Adrenaline (How Bad Do You Want It?)

This video reminds all of us at SOA that it takes true commitment to succeed in achieving our dreams. The first time I watched this video I had a mixture of tears and excitement.

Fight for your dreams. Fight like your life depended on it. It does.


What’s next for the Iron Body Club?

We’ll be doing a 1 week crazy intense ab workout series during intermission before we start the 12 week to BUD/S Navy SEAL Workout Program created by Stew Smith.

If you’re ready to get fit as a Navy SEAL come join us in the Iron Body Club.

As always, I am here to answer your questions. And I appreciate your comments.


King Shot Administer

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  1. Keith Cooper

    Just finished the 700 workout plan!!! It was tough, but well worth it. Thanks, Todd. I really enjoy the website. I’ve been sharing it with friends in hopes it encourages them to get healthy like it did for me. There’s a ton of info that I look forward to implementing into my next athletic endeavour. Keep up the great work. God bless!!

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