Iron Vault
Forge core strength and full-body resilience with this bodyweight-only circuit. Axial Press emphasizes controlled movements through various planes to build functional strength suitable for intermediate fitness levels.
Main Workout
🧽 Soft Tissue Preparation 5'
Perform 5 minutes of foam rolling on your lats, glutes, quads, and hamstrings.
🔥 Activation
{{exercise:bird-dog:Bird Dog}} - 2 sets x 10 reps per side (controlled tempo, focus on stability)
{{exercise:glute-bridge:Glute Bridge}} - 2 sets x 12 reps (2-second hold at the top)
💪 Main Workout (REPS & SETS 30')
{{exercise:0662:push-up}} - 4 sets x 8-12 reps (2-1-1-0 tempo, rest 60-90s)
{{exercise:1326:chin-up}} - 3 sets x 6-10 reps (2-1-1-0 tempo, rest 60-90s)
{{exercise:0514:jump squat}} - 3 sets x 10-15 reps (explosive, rest 60s)
{{exercise:0279:decline push-up}} - 3 sets x 8-12 reps (2-1-1-0 tempo, rest 60s)
{{exercise:1460:walking lunge}} - 3 sets x 10-12 reps per leg (controlled, rest 60s)
⚡ Finisher (8-minute AMRAP)
{{exercise:1160:burpee}} - Max repetitions
🧘 Cool Down
{{exercise:1511:hamstring stretch}} - 30 seconds per leg
{{exercise:0643:overhead triceps stretch}} - 30 seconds per arm
{{exercise:cat-cow-stretch:Cat-Cow Stretch}} - 1 minute (fluid movement)
Instructions
Perform the warm-up and activation exercises as listed. For the main workout, complete the designated sets and repetitions for each exercise before moving to the next. Pay close attention to the tempo for optimal muscle engagement. Finish with the AMRAP (As Many Rounds As Possible) for the given timeframe. Conclude your session with the cool-down stretches to aid recovery.
Tips
Focus on proper form over speed to maximize strength gains and prevent injury. Engage your core throughout every exercise to support your spine and improve stability.
Listen to your body; if an exercise causes pain, modify it or choose an easier progression from the library. Maintain consistent breathing patterns, exhaling on exertion.