How to Get a Full-Body Workout Using the Iron Gym

The Iron Gym is, hands down, my favorite piece of exercise equipment. It is so simple and inexpensive, yet so versatile. I know there are fancier pull-up bars out there, like the P90X bar, but for the money, you really can’t beat the Iron Gym. Although it looks like just a mere pull-up bar, there are so many exercises you can do with it. I don’t think the inventor even realized just how many exercises could be done with this one piece of equipment.

Since there are so many exercises you can do with an Iron Gym, there are also many, many different ways you can workout with it. I’m going to share with you one of my favorite Iron Gym workouts. This is a full-body workout that you can do in about 20 minutes. It’s great for burning fat while you build muscle.

How to Do the Workout

This is a circuit routine, so you’re going to do one set of each exercise with no more than 15 to 30 seconds of rest in between exercises. After you have completed all the exercises, repeat the circuit for a total of three to five times.

Pull-ups

First, grab on to your bar and crank out 5 to 8 pull-ups. I like to switch from wide, to neutral, to narrow grip on each round.

Pushups

Next, take your bar off your door frame and put it on the ground. Voila! The perfect pushup bar. Now, do 15 to 25 wide or narrow grip push-ups. Again, I like to alternate each round.

Hanging Leg Lifts

Put your Iron Gym back on your door frame, grab the neutral grip handles, and do as many leg lifts as you can. Hanging leg lifts are a pretty tough exercise; so somewhere between five to 10 reps is a good goal.

Dips

Put your bar back on the ground and use the arched handles to do tricep dips. Do 15 to 25 tricep dips.

Floor Sprints

Lastly, floor sprints. Some people like to call these, “mountain climbers,” I like to call them, floor sprints. Keep your bar on the ground. Turn over and grab onto the same arched handles you did your dips on. Get into a pushup position and begin to sprint by bringing your knees up toward your chest. It’s hard to count reps of these, so just keep it up for 30 seconds. When you’re done, take a 30 second break then repeat the circuit.

It takes a few minutes to get through the circuit, so if you do 5 rounds, you’re workout will be about 20 minutes long. And there you have it. This one workout will work your arms, your chest, your back, your core and you legs.

Sources:

http://www.brianmac.co.uk/circuit.htm

http://www.irongym.com/Default.asp?bhcp=1


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