Do this routine x3 TIMES a week for ELITE FITNESS
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The workout:
25 1 pumps, 25 2 pumps, 25 3 pumps, 25 4 pumps, 25 5 pumps, 50 3 pumps, 50 4 pumps, 50 2 pumps
Total: 275 burpees, 825 pushups of clean no bounce burpees.
I've been following your channel for 2 years. It's made me a better man all around. Physically and mentally.
Thanks, Wolf.
You have that right
I love working out to your videos in my garage. I can start and "finish" as much as I can. Once I get to 3 pumps I just let it play as I take a breath and then pickup where the video is at until the end. I hope to do a full instep workout one day. But until then, I'll keep grinding till I'm done.
Make sure your pushing yourself to failure. You keep going until it fuckin hurts. Once you reach to a certain part of his videos, you will feel numb to the fatigue and it gets easier in a sense.
Your workouts are very effective, practical and very functional it made me strong , disciplined and even challenged me mentally because its pure hardwork
20 one pumps, 20 four count mountain climbers, 20 20lb kettle bell raises, 20 dips, and repete three times. End it with some navy seals. All at 4 am while watching the wolf pack leader. Thanks brother. You an inspiration.
High reps burpees are my favorites workouts. Just the best mental cleaner and peace keeper
So grateful to have someone such as Art to be no fluff, posting free workouts, and practicing what he preaches. He doesn't need to change anything about his videos, love the way they are and how he's still grinding. He got many of us through the pandemic with his videos 👍 salute from Australia 🦘
Indeed he did. I made through the police academy because of these workouts.
That was a ridiculously tough routine, respect
I can barely do 25x 1 pump burpees, but will keep at it.
Iron Wolf has been posting nothing but consistent, hard work for years. Lifelong fan
ay iron wolf you motivated me again to get out of this semi and get to work thanks to the legend.
Sore from navy seals and pull ups yesterday. Gonna attempt this workout this afternoon, pray for me 💪🏾
Perfect. Exactly what I need, simple and brutal. This is exactly the type of routine people avoid, they’d rather do bicep curls and stare at themselves in the mirror.
Have been following Art religiously for a good 3 years now, his workouts are my blueprint. I also follow Tjibbe and Greg as well as Igor. Never felt better physically.
The number 1 of elite conditioning 💯
Thanks Art!! I'm doing this tomorrow!!🙏🫡👊💪💪🐺
I love my Foundation Burpee routine on Mondays. This training is a new take on a classic. Cheers, Art.
Took me totally 1 hour 39 min. Appreciate your effort and work. Salute to the wolf
Same here brother. At the beginning of the year it would take me 2 hours and half my reps would be on my knees for these kind of iron wolf routines. Now I'm doing every rep with less pauses .
Solid message as always brother. Excellence in the basics/fundamentals! And big props to those Champion sweat pants! They put in a good days work too😉👊.
You blew me out of the water bro. I'll be back for more
Thank you sir for such priceless guidance. Following your footsteps ✊🏻
Salute to Iron Wolf and the Wolfpack 🫡🐺🌙
Thanks Iron wolf. Discipline change my life so radicaly to the good that i'm not the same anymore.
Monday I'm starting your 90 day workout plan. I'm not in the best shape right now, but I'm going to give it my all.😅
Thank you very much again Iron wolf❤ you keep us strong aswell!!!
Still right here after 3 years. Hitting them burpees tonight.
Good workout Marine, i always had a 300 pft when i was in but then my leg was injured and my running days are over but ive been doing your workouts since the beginning and ive discovered rowing so im in great shape again. Thanks for leading from the front and much respect to you semper fi brother
Hey.. i'm slowly coming back to normal training routine .. will not quit .. stay Strong from italy
Thanks for everything man, a year ago I was doing 2022 september challenge and I hope we see something like that again, nothing compares to committing to something and challenging yourself everyday, thanks again
You have helped me on my fitness journey so much brother. I’m down 7lbs since July 29th!
Thanks from a fellow vet!
Iron Wolf!
Thank you! 🦾🐺
Cleanest burpees known to man 🙏🏻 this is the aim 👌🏻
Salute, Art.
Good value burpee. Clean routine. Nice performance
Always here for a like. Best fitness stop on CZcams.
THANKS ALOT 🐺WOLF🐺 HAVE A BLESSED DAY!!💪❤️🔥💯
Got it done, solid workout💪💪
Just finished this workout today. Damn what a pump. Thanks, wolf!
Me too I feel amazing and confident
yeah love this i do the foundational on a regular basis!👌🐺💯💯💯
Good work
Showing how you persevered through is just as important as the exercise for me. Great Siiiish! Thanks my man of another excellent video! 💪🏿
Amazing!!!!
I miss your Q&A’s man !
Excellent bro. Good for the mind and body
Absolute legend
Another solid routine from the wolf, salute
Will this routine improve cardiovascular system? Recently quit smoking after 12 years looking to repair the damage. You're a tough guy wolf respect
It will!!
Hmm ok so Art's time X 2 at least for mere mortals. Bring it.
Are you gonna give it a try Corey? How you been man?
A dude. The ground. Work. Iron will=iron wolf.
💯 im gonna do this one 😤💪
All, please share your time to complete either the prescribed workout or scaled versions. Thanks.
Lost count, but somewhere around an hour and fifteen minutes 😂
It's always good to come back to the basics. My streetball season will soon be over so im feeling like back to school with this routine😉Salute 🐺🌍
Hardcore workout Semper Fi brother
Idol!!!! Salute from Argentina.. te seguimos a morir.. iron wolf for ever
Salute 🫡
David an ironwolf lets make it happen 🎉💪
Todays treat. Those foundational routines are great
Good stuff. Semper Fi
i thinkn 3 times a week is a good way. You need the time to rest to not get hurt yourself in long run. Dont focus on too much on object and compare to guys who have great physic. Be consequences and develop your own muscles and condition.
No bounce gang in full effect 💪🏼
The burpee god🫡
Tremendous as always.
Mathew 7:24-27 & a wise man built his house upon the rock and the foolish man built his house upon sand! Followed along 241 burpees &716 pushups grind time!
Yezzir straight burpee work
Sir. Craig UK WolfPack begining over with your US Marine Corp 1stSG. World's best Dad to Andrew self here;)
Salute.
Got the Commando circuit in. Soul destroyer:) Hyperweae rules.
Train in the shadows.
Always outstanding
Holy shit the Wolf got more shredded!!!
When I wear your “ nobody gives a F” shirt in public, people look at me shitty. They don’t get it. I’ll let them know if anyone asks . Thank you! I’m still getting mine in
Hi Wolf, do you need to recover from something like this the next day, or can you do it several days in a row? Related question, do you ever pay attention to your heart rate?
He said in the video to do it every other day and give the muscles time to repair.
Awesome.
effective routine
Got this 3 days ago.
All I have to say is that's some military smoke!😅
que tal amigo iron 🖐️, muchas gracias por el esfuerzo que haces por subir los vídeos, gracias a tus rutinas pude pasar los exámenes físicos para poder ingresar a la policía de mi país ,te mando un saludo desde Guadalajara Jalisco México🇲🇽😎
@ Iron Wolf.. I need a routine to get me ripped. I mastered the 1pump.. I been doing sprints no rest right into jump rope no rest into the burpees from one end of the basketball court to the other for a week now. .. Will this work or can you provide a better routine?? 😢 I need to lose 30 lbs before they put me on the insulin shot!! Can you please 🙏 help or will I be ok with routine??
To think that beginning of August i couldn't do 20 burpees,, nowadays i do 100 burpees + 50 pushups, jump squats, squats and can also throw in 5mins skip rope, and the biggest change has been my mentality, im more focused on getting things done!
Iron Wolf pushing concrete💪
Man i was really wondering if you eat čevapčiči in Bosnia?🤣
What to do if I dont have the weight vest? Should I do more reps?
Nice Routine 💪 👊 💪 🐺 💪
May be a silly questions but any suggestions for the other in-between days? Pull-ups, core, dips, legs and running? All ideas welcome to program this to sustain progress.
Thinking pull-ups, lunges, dips, leg raises, squats - repeat. ??
hecho !! la verdad q las 25 5 y 50 4 estuvieron asperisimass !! las 50 3 50 4 y 50 2 ! juuu muy buen workout !!!
Wolf, my guilty pleasure is when you're taking a brief break and I keep going, I think I'm getting ahead 😂😂😂👍💪 Let's goooo!
There was this one variation of burpees you do where you lift your legs to the middle after each push up 3x, incorporated with 25 squats, 25 leg raises for core and 25 jumping Jack's. Man I love that workout.
That'd called a navy seal. Love those
@@joebill663 both legs simultaneously, not the navy seal. The navy seal is what I started with.
Supreme fitness 💪.
Is there a burpee routine that is challenging to him ! He does it so easy
When the student is ready the teacher will show. - i wonder how many people here this applies too. Youre the epitome of lead by example. These workouts scratch an itch.
I used to be an alcoholic (6 years sober)... me vs me; how much of this liquor CAN I handle? I get that same game off these burpees.... just exactly how many of these motherfuckers CAN I do? Thanks for the big battery high fucking torque no bullshit inspiration.
need a beginners routine 😎
You will hurt yourself if you try this routine without having the necessary fitness and conditioning. This will likely lead to overtraining for most beginners and even intermediate trainers.
Beginners and intermediates won't finish a workout like this. You would have to gradually work your way up to this level. Also warming up and stretching are very important.
I got half way to 4 pump and I gave out I’m going to modify it now
You can see the quality figure.
can anyone tell me why does he put his hands in the stomach and push his body forward before going down for the burpee
It ensures that you start each rep in the correct position with shoulders back standing up straight. Otherwise you are cheating and not actually doing the burpee correctly. All these CZcams channels with people doing 300 cheating burpees in 20min for example. They don't do one burpee correctly. They stand up in a crouched forward position, shoulders and head never go into the finish position. So they cheat that way AND they fall into the pushup with no eccentric part of the pushup. You need not look at any other burpee channel. This guy has merit and honour and never cheats one rep.
@@yogawithcorey6042 thank you for the explanation
I have a real question...is it ok to do a high volume of burpees everyday or is it not a good idea?
Bad idea, do other exercises on adjacent days.
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Hi wolf, May I know what kind of integration you do? What products do you take?
You are incredibile! 🔝
@ironwolf, - Curious why i never see you doing rocking chair burpees?
Sorry for the silly question, but can anyone tell me what it is Iron Wolf always does at the end of his burpee moves ? Hands joined on the stomach and sort of moving his upper core backwards?
Does this mean also contracting the abs ??
It is more of a mental cue to keep form spot on every rep.
@@Ilethsamael Thanks
Hey Art, do you have beginner Routine from december Challenge 2021 somewhere? The link is expired i think and would to do these Challenge in September.
3 time a week like fullbody
Quick question does a lot of burpees increase strength and possibly muscle besides cardio?
Both
Will this build upper body muscle?
How do I start doing these types of workouts? I can barely do any pushups and im severely out of shape lol
First of all, I'm not going to say that you're out of your league here, because it is absolutely possible to do this 'type' of workout to eventually, through !consistent! hard work, get to this level. You just have to dose it proportionally.
Second, before you begin training up to a decent level of fitness you first have to !BELIEF! That you can train, and that you can progress, and that you can develop.
Third, start by reframing the way you determine progress & success. Every burpee you did, is one more burpee than you didn't do. Every minute that you workout, is a minute more than you previously didn't do. These are victories. Even just a 5 minute work out to start the day will be significantly more impactful than no workout at all. But also remember that 10 minutes would be exponentially better than 5 minutes.
Fourth, workout in the morning or at least before you start the rest of your day.
Okay, now for some tangible advice, I will provide you with the work out list that I originally started with, back when I was in your position. The list counts as 1 round. When I started I only did this 1 round once, and then followed it up with a walk, jog or interval sprints, for maybe 15 or 20 minutes. This is very important! If you're going to run, learn to run properly. No HEEL striking, and lift your knees. There are videos about this on youtube. Anyways, the goal is to increase the rounds you can do to 3, and increase the numbers. The second list I'll provide are the original numbers of the workout as Iron Wolf did them. He called the video "Marsoc Short Card" or something along those lines, for reference.
1 round:
10 push-ups
20 squats
20 sit-ups
10 1-pump burpees
10 windmills
10 push-ups
20 mountain climbers
20 (4 count) flutter-kicks
10 1-pump burpees
10 Cherry Pickers
10 push-ups
20 (4 count)Jumping Jacks
20 supermans
10 1-pump burpees
10 chain-breakers
10 push-ups
20 (per leg) lunges
20 (4 count) hello dollies
10 1-pump burpees
10 trunk twists
Decrease the numbers if you must, but preferably just take more time. An hour of going at it is perfectly fine. Be consistent. You want to be able to do 3 of these rounds eventually.
Here is the actual list you want to work up to. 3 rounds:
30 push-ups
30 squats
30 sit-ups
10 1-pump burpees
10 windmills
30 push-ups
30 mountain climbers
30 (4 count) flutter-kicks
10 1-pump burpees
10 Cherry Pickers
30 push-ups
30 (4 count)Jumping Jacks
30 supermans
10 1-pump burpees
10 chain-breakers
30 push-ups
30 (per leg) lunges
30 (4 count) hello dollies
10 1-pump burpees
10 trunk twists
God speed!
I forgot to add the importance of the warm up cycle, and the cool down stretches. Iron wolf has multiple videos where he demonstrates warm ups, and stretches.
I would say that you can approach this differently depending on your weight. Let's say you're heavy: start doing the same Burpees he does with no push up. When it gets too hard to jump the legs together do one leg at a time changing leg every rep or every 10. Practice and run on the spot when fatigue is high. Build slowly and have rest days. Once it becomes a little easier add pushups, like one every 10 reps, till you get to a good amount. Most important thing is: it does not matter where you start, what matters is that you improve slowly with as good form as you can. Make it a habit and I would not even push too hard the first 2 weeks but I would try to do it every day.
@Ilethsamael answer is spot on. if you are starting out with burpees and have not done much before/not in good shape go super slow. it will pay off in the long run.
🐺