Ironman workout:All you need to know

By:Editorial Team, Onlymyhealth Editorial Team,Date:Apr 29, 2014

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For hard-core fitness, you can try the Ironman workout which has gained popularity recently. It is considered to be a gruelling workout routine.
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    Ironman Workout

    For hard-core fitness, you can try the Ironman workout which has gained popularity recently. It is considered to be a gruelling workout routine. If you think Ironman Workout won’t suit your lifestyle and needs, you are wrong. Though, the schedule is not so easy to maintain but you can simplify it to suit you. (Image source:Getty)

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    Jumping Jacks

    You have to spread your arms and jump and land with your legs spread. For push up jack, you need to spread your leg apart as against to the customary legs stuck close to each other when performing the classic push up. Repeat the motion till the count reaches 30. (Image source:Getty)

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    Squats

    Stand with your feet shoulder-width apart. Lower your hips and bend your knees in a way that your thighs are parallel to the floor. Keep your chest up. Stand back up to the initial position and repeat. Do 20 reps of the exercise. (Image source:Getty)

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    Sit-ups

    Lie on the floor with your back flat against the floor. Bend your knees in a way that they form an inverted V. Place your feet on the floor and position your hands to the side of your head. Raise your upper body towards the knees and touch your elbows to your knees. You need to do 10 sit-ups. (Image source:Getty)

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    Elbow plank arm lifts

    Lie on the floor with your knees facing up towards the ceiling. Put the right foot onto your left leg and place your hands behind your head. Raise your upper body like a regular crunch and squeeze it at the top. Try to touch your elbow to your knee. Change legs and do the motions for 5 times with each leg. (Image source:Getty)

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    Elbow Plank

    Lie face down on a gym mat with elbows and forearms flat on the floor. Raise the abdomen, thighs and knees off the floor. The body will be supported only by the forearms and tip toes. Maintain a straight back throughout the exercise. Hold the position for a second and return to initial position. Do the exercise 10 times. (Image source:Getty)

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    Push ups

    Keep your toes and hands on the floor. Your back and arms must remain straight. Inhale as you lower yourself to the floor, until your elbows reach a 90-degree bend. Your body should not touch the floor. Exhale and push yourself away from the floor. Do 6 reps of the exercise. (Image source:Getty)

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    Mountain Climbers

    For mountain climbers, you do push up in a way that your palms rest on the floor and legs on the wall. Inhale as you lower yourself to the floor and push yourself back from the floor in a controlled manner. Do the motion 12 times. (Image source:Getty)

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    Door-frame rows

    You need a sturdy door for door-frame rows. Stand in front of the door and establish a shoulder width or slightly wider stance. Grasp the doorway with one arm and sit back slowly using your arm maintaining your upright position. Get back to the initial position slowly. Perform 6 repetitions on both arms. (Image soruce:gainfitness.com)

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    The Levels of Ironman Workout

    There are three levels of ironman workout. Level 1 – You do 3 sets of the aforementioned exercises, level 2 – 5 sets and level 3 – 7 sets. Make sure that there is a gap of 2 minutes between the sets for your body to recover. (Image soruce: neilarey.com)

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