Ironclad Workout 13

5 min – Warm Up 

• 3 min @ Easy pace or 100 Side Straddle Hops – Conversational pace and can breath out of your nose only.
• 10 LBAC, 10 Huggy Bears, 10 Abe Vagodas, 10 Grass Pickers, 30 second Plank, 10 Merkins, 10 Peter Parkers, 10 Monkey Humpers, 10 Ankle Rolls per side

At Home Bodyweight Workout- Level Up

This workout requires only your body unless you wish to challenge yourself by including some additional coupons, weighted vest, or rucksack.  Each exercise will have four options: novice, beginner, intermediate, & advanced option. Start with one or do all. You choose to start and end.

• Round 1– Repeat 5 Times
  • 30 Seconds- Merkins
    • Regular Merkins
    • Diamond Merkins
    • Clapping Merkins
    • One Arm Merkins- Switch Legs About Halfway
  • 30 Seconds- Squats
    • Air Squat
    • Jump Squat
    • Jump Squat with 180 Degree Turn
    • One Leg Squat- Switch Legs About Halfway
  • 30 Seconds- Core
    • Elbow Plank
    • Side Planks
    • Side Planks with Leg in Air
    • Straight Arm Plank with One Arm in the Air with Opposite Leg in the Air
  • 30 Seconds Rest

• Round 2– Repeat 5 Times
  • 30 Seconds- Lunges
    • Stepping Forward Lunges
    • Side Lunges (Alternate Legs)
    • Jumping Lunges https://www.youtube.com/watch?v=1ExU8445rb 
    • Jumping Lunges with Turn https://www.youtube.com/watch?v=TuPuKZCjz74
  • 30 Seconds- Pull-Ups (If you don’t have a pull-up bar, wedge a door and pull up on the top of a door).
    • Pull-up
    • Towel Pull-Ups https://www.youtube.com/watch?v=U2OdszzkAaQ
    • Corn Cob Pull-Ups https://www.youtube.com/watch?v=4cv6tC7sPUY
    • Clapping Pull-Up https://www.youtube.com/watch?v=uKiXB0DzsjA
  • 30 Seconds- Core
    • LBC’s- Little Baby Crunches
    • Sit-ups
    • Sit-ups with Coupon
    • American Hammers
  • 30 Seconds Rest

• Round 3– Repeat 5 Times
  • 30 Seconds- Dry Docks
    • Drydocks
    • Drydocks with One Leg in Air
    • Drydocks on Wall
    • Drydocks on Wall with One Leg in Air
  • 30 Seconds- Core
    • Elbow Plank
    • Side Planks
    • Side Planks with Leg in Air
    • Straight Arm Plank with One Arm in the Air with Opposite Leg in the Air
  • 30 Seconds- Burpees
    • Burpees
    • Burpees with 180 Turn
    • Burpee with Long Jump https://www.youtube.com/watch?v=kSz-RF8HW2k
    • Burpee Pull-Ups https://www.youtube.com/watch?v=IcnxbHXu3Vc
  • 30 Seconds Rest

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