Iron Strength Workout

Jordan Metzle Iron Strength Workout

warmup - 30 secs each of - jumping jacks, high knees, extended arm squats, Russian solider walk (walking high kicks)

1. plyometric jump squats (arms extended; as you sit, push butt back, like sitting, jump off of heals) (6 sets of 15)

2. core superset: dumbell rows from plank position - 15; push-ups - 15; sit ups - 15; then start again... total of 5 minutes

3.  Plyometric lunges (engage the core); (10) then plyometric single leg toe touches (add plyometrics after you...) Stand on your left leg with your right leg out in front of you and raised off the floor. Place your arms straight out to the side at shoulder height. Bend your left leg at the knee and squat down to touch your left hand to the toe of your right foot; then come back up.  (do lunges, then left toe touches, then lunges, then right toe touches)

4. Mountain Climbers and Leg downs (5 minutes) sets of 15

5: Dumbbells - overhead push press, bicep curls, deadlift (from holding them at sides to by ears, starting with palms back) sets of 15.

6. Burpees - 4 sets of 10

7. Planks and stretching - 60 seconds each side and center planks; stretch: seated hampstring (20 seconds) open leg seated hamstring, pigeon,  back stretch (lie down, knees one way, arms and head the other), hip flexor stretch, I'm a little teapot

3.  

7 min workout - link

Advanced 7 min workout - link 

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