# Iron body

## Iron Core

Forge a rock-solid midsection with this intense core burner! Expect a serious ab challenge that leaves your whole core fired up and stronger than before.

### Warm-Up

- 1 × 30s Cat-Cow
- 1 × 10 Hip Circle
- 1 × 10 Thoracic Rotation
- 2 × 20s Side Plank
- 3 × 10 Side Bend

### Core Circuit 1 — Stability

- 3 × 60+s Plank
- 3 × 10 Dead Bug
- 3 × 30s Hollow Body Hold

### Core Circuit 2 — Flexion & Rotation

- 2 × 10 Crunch
- 3 × 10 Bicycle Crunch
- 3 × 10 Russian Twist
- 3 × 5 V-Up
- 3 × 30s Reverse Plank

### Core Circuit 3 — Lower Abs & Power

- 3 × 10 Leg Raise
- 3 × 10s Mountain Climber
- 3 × 10 Crunch (Reverse)
- 3 × 10s L-Sit Hold

### Finisher

- 1 × 60s Jump Rope
- 3 × 60s Superman
- 3 × 20s Flutter Kick

### Cool Down

- 1 × 45s Child's Pose
- 1 × 30s Supine Spinal Twist
- 1 × 45s Seated Forward Fold


## Iron Upper Body Burnout 

Get ready to push your upper body to the limit! This high-intensity session combines explosive push-up variations and jump rope intervals to torch your chest, shoulders, and triceps.

### Warm-Up

- 1 × 30s Arm Circle
- 1 × 30s Shoulder Roll
- 1 × 6 Inchworm

### Main Workout

- 3 × 10 Push-Up (Diamond)
- 3 × 10 Push-Up
- 3 × 10 Push-Up (Wide)
- 3 × 10 Pike Push-Up
- 3 × 10 Push-Up (Incline)
- 3 × 10 Push-Up (Decline)
- 3 × 10 Plank (Shoulder Tap)
- 3 × 7 Pull-Up
- 3 × 5 Dip (Negative)
- 3 × 10 Inverted Row
- 1 × 1 Push-Up

### Cool Down

- 1 × 40s Chest Doorway Stretch
- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Triceps Stretch (Overhead) - Partner Assisted
- 1 × 45s Cat-Cow


## Iron lower power& Balance

Train one side at a time to build serious balance, coordination, and single-leg power! This jump rope and bodyweight session will challenge each limb independently for a well-rounded, symmetrical body.

### Warm-Up

- 2 × 60s Jump Rope
- 1 × 15 Leg Swing
- 1 × 10 Hip Circle
- 1 × 15 Single-Leg Calf Raise - Body Only

### Main Workout

- 6 × 30s Split Squat (Bulgarian)
- 3 × 8 Pistol Squat
- 6 × 10 Deadlift (Single-Leg Romanian)
- 6 × 10 Glute Bridge (Single-Leg)
- 3 × 12 Lunge
- 6 × 10 Single-Leg Calf Raise - Body Only
- 3 × 5 Shrimp Squat (Beginner)
- 4 × 10 Step-Up
- 1 × 0 Sissy Squat

### Cool Down

- 1 × 30s Quad Stretch
- 1 × 30s Figure Four Stretch (Supine)
- 1 × 30s Calf Stretch
- 1 × 45s Single-Leg Balance