Dr. Metzl jogging outside

IronStrength with Bodyweight

Dr. Metzl developed the Ironstrength workout specifically for runners and triathletes. Follow along below!

Warm Up

Perform these exercises for 30 seconds each. Rest for 30 seconds and then repeat each exercise movement again.

Jog in place for 30 seconds

Jog in place

Jumping Jacks

Jumping Jacks

Butt Kicks

Butt Kicks

High Knees

High Knees

Once you feel ready, move on to the four set circuit below. 

Set 1

Perform each exercise for 30 seconds. After completing the movements, rest for 30 seconds and then move on to set 2. 

Squat

Squat

Squat Walkout

Squat walkout

Squat walkout with push up

Squat walkout with push up

Squat Jump

Squat Jump

Set 2

Perform each exercise for 30 seconds. After completing the movements, rest for 30 seconds and then move on to set 3.

Alternating Lunge

Alternating lunges

Alternating jump lunges

Alternating jump lunges

Right leg deadlift with twist

Right leg deadlift with twist

Left Leg deadlift twist

Left leg deadlift with twist

Set 3

Perform each exercise for 30 seconds. After completing the movements, rest for 30 seconds and then move on to set 4.

Bicycle Kick

Bicycle kicks

Hip Raise

Hip raise

Leg Raise

Hip and leg raise

Scissor Kicks

Up-down scissor kicks

Set 4

Perform each exercise for 30 seconds. After completing the movements, rest for 30 seconds.

Push ups

Push ups

Plank Hold

Plank hold

Burpee

Burpee

Burpee arm leg raise

Burpee with arm leg raise

Complete the four set circuit in order and then repeat using the below scaling options.

Gold (Advanced): Complete the four set circuit four times

Silver (Intermediate): Complete the four set circuit three times

Bronze (Beginner): Complete the four set circuit two times