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. 🙂
King Shot Administer