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The Iron Man 2 workout

The Iron Man 2 workout
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In This Series

Warm-up

Warm-up

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Ten to 15 minutes of extensive warm-up exercises for major muscle groups and every joint.

Shoulder superset - Exercise 1

Shoulder superset - Exercise 1

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Figure of eight
Swing Indian clubs in figures-of-eight around your head for 60 reps.

Sets: 3

Shoulder superset - Exercise 2

Shoulder superset - Exercise 2

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Instability bench press
Lie on a bench and hold a slosh pipe over your chest. Crank out as many bench press reps as you can before failure.

Sets: 3

Sledgehammer strikes

Sledgehammer strikes

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Pound a tyre for three minutes with a 10kg sledgehammer, lifting the hammer over your head and constantly changing the angle of the strike, then rest for 90 seconds.

Sets: 3

Bosu press-ups

Bosu press-ups

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Get in a press-up position with your hands on the sides of a Bosu ball (soft side down). Lower your chest to the floor before powering up quickly so that the ball also leaves the ground. Use the momentum from the ball to crank out as many reps as you can, aiming for at least 20.

Sets: 3

Weighted slalom

Weighted slalom

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Fill two milk cartons with water or sand and fix them to each end of a broom handle. Find an outdoor space, ideally with some small hills, and arrange cones to form a slalom-style obstacle course. Hold the broom across your shoulders, as in the start position of a front squat, and then navigate the course as quickly as possible, timing yourself. Rest for 90 seconds to two minutes, then try to go faster.
 
'The weight is so hard to control, especially when you go uphill or downhill, that this exercise will blitz virtually every muscle as well as your cardio system,' says Bose.

Sets: 3

Warm down

Warm down

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Tie a stretch band to a tree. Do a variety of twisting and rotational movements to help your joints recover.

Sets: 3

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