Marine Full Bodyweight Calisthenics Workout (Iron Wolf Short Card)
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- Опубликовано: 1 окт 2024
- IG: / the_iron_wolf_718
Iron Wolf Merch: teespring.com/...
Iron Wolf Short card
20 jumping jacks
20 pushups
20 sit-ups (4 count)
20 squats
10 2 pump burpees
20 jumping jacks
20 pushups
20 lunges (each leg)
20 leg raises (4 count)
10 2 pump burpees
20 jumping jacks
20 pushups
20 jump squats
20 mountain climbers (4 count)
10 2 pump burpees
20 jumping jacks
20 pushups
20 backward lunges (each leg)
20 flutter kicks (4 count)
10 2 pump burpees
Thank you, I couldn't even finish this the first few times I tried it. When I finally could finish it took a half hour and in a few weeks out of nowhere I cut four minuets off. I have also been trying to build up my Navy Seal burpees with a goal of 100. I couldn't do more than 15 and now i'm up to 60 and starting to feel the momentum build. This has finally given me the reason to kick booze that I have been looking for and is pulling me out of a fitness rut that I got myself in after leaving the military.
Good to see you working towards bettering yourself brother
👍👊
Wake up, do this twice, cold shower. Then a big meal and let's go to work. Happy days.
Nice
exactly what i just did, two sets of this followed by a cool shower
Is it safe taking cold showers right after a workout like that one ?
@@vincentvangone3312 Better than safe. It's good for you
@@gabrieletruzoli5425 i asked that with a background that says its not too healthy to take cold showers if you're a girl it may cause u difficult cramps during period.
More short, sharp ones like this for busy people/beginners would be appreciated!
You're gonna get a short, sharp shock if YOU try this, let me tell ya. It was a... it was a hoot!
Anyone else have a collection of screenshots with his workouts?
I have probably a dozen. Rock on.
Yup!💪🏻🐺
Yeeees. What else ?
This guy has just been great, probably made a lot of gyms go bankrupt sadly
@@marcoliguori9553 no doubt. I'm thinking of buying a power tower, a rower, and continuing his workouts instead of going back to the gym (if it ever opens back up).
i consider myself pretty in shape and i still find this workout extremely tough at the pace he's going....salute
Never know how out of shape up you really are until you do one of Iron Wolf's routines; and it was just the short card. Good stuff man.
At age 60 I admit this one is just right for me! Thanks for thinking of us “old guys”!
I'm 57 and I've been watching since April, progressing slowly. Yesterday I finally hit 200 one-pump burpees. When I started in April, after 10 burpees my heart felt like it would explode out of my chest. This new routine looks doable and I plan to adopt it and add it to my current routine. Stay strong and consistent. The Wolf and his followers have certainly inspired me to press forward. I'm loving it! Good luck!!!
Nice to see that. I am 32 now and I look up to people like you. Spending good times in Rep City :)
I'm 60 as well. I became a couch potato after my knee replacement op just over a year ago...used it as an excuse that I couldn't workout. Found Iron Wolf a week ago and have worked out every day since. Art you have inspired to get off my ass and challenge myself again. I've just done 150, 1 pump burpees in sets of 25, with 20, 4 count flutter kicks and 5 pullups after every set of burpees. If someone suggested I do that this time last week, I'd have said go f*** yourself....what a difference a week makes. I feel great physically and mentally and am looking forward to challenging myself every time I work out. Big respect from me to you and everyone else here who is training with honesty and integrity.
Love these types of workouts. Easy to do and no equipment. No excuses!
Only managed this in about 40 mins, feel pathetic but I'll show up again and improve
I wasn't feeling it today, but i saw this vid and threw down. Thanks Wolf
Salute !
I think we need that Wolf vs Goggins calisthenics battle 🙏 Stay hard
I think two different beast... battle will be not appropriate but rather interview of both together and giving some lessons would be good...... These beast are born differently.... Goggin became crazy, Art looks like is born crazy though really started doing calisthenics later in life....Both learned there lessons at some point in there younger life... More of experience sharing will be good...
Stay focused ( wolf)
Goggins: WHO GONNA CARRY THE BOAT
iron wolf: nobody gives a F
@kpk8
I think he's can.
@kpk8 Iron Wolf can rep Ultras.
Good workout for for those like me not mentally tough yet. Only focused on Keeping moving without knowing what was next. Did 2 sets. Thanks.
Good work brother
Will hit this before work tonight. Thanks wolf!
This workout is essential especially for students or adults who are short in time. 💯
Must of took me 25 minutes to finish this. Some great workouts here. I’m 5.10 . 237 and down 5 so far.
I loved this short cards. Please do more of it. I have very little time to workout this will be my saviour.
for a 10 minute workout this is brutal!!!
I did it!!! I completed one round of this workout! It was hard but I finished it!
Tried this workout this morning.. a good one.. pushed through two rounds.. and then some hill runs, two miless... good workout.. keep them coming.. these type of workouts epitomizes how simple exercises banded together are insanely effective. Was a gym goer for a long time and i also did croasfit for awhile.. not going back.. running with the pack.. "excellence in the basics!" Leta get it.. the work continues..
Calm down
Did a round at 0.75x. Reminder for us to be humble 😊
I really like this more than just burpees and I can also complete these kinds of workouts while I fail to do hundreds of burpees.
Same i like the full body circuits
Keep grinding on the burpees my friends. We’re fatigue resistant here in rep city. Fatigue resistance is our goal 🙏💪🐺🦈
@@GG-lh6yv doing burpees at 100kg at early 16 years old, you legit feel the weight....not fat by the way. All muscle little fat.
@@kristijansusnik1297
100kg of muscle at 16 years old? What are you, anime character?
@@iliveinsideyourhouse3943 I did one dirty bulk for 3 months and recently a lean bulk for 3 months. The weight just kept comming I don't know from where. It's not fat because I can see my veins and went on a 1 month cut, it's not water weight as im not bloated, I guess it's muscle as im getting stronger in the gym. Doing bent over barbell rows with 140kh for 15+ reps etc. Im also tall. 1m87cm wich means a lot of space for muscle.
The short card with 30 push-ups was my 5am training this morning for my “rest” day I’ll attack this one tonight. Keep us motivated. Stay safe out there!
I use his short cards as “rest days” too. Rest day doesn’t mean take the day off. It means go lighter than your normal routine. At least that’s how I see it
First go at this since beginning with the wolf 2 months ago. Great workout and came in just over 20 minutes. Will do this weekly until I’m up for the long card
I Will do this for 30 days X1/x2 and see what happens
PS: Its quick and hits, its good
What happened?
Nice workout after morning bjj
I don't know why but I think your voice is so motivational
Alright, enough watching of videos. Finally found an Iron Wolf workout that I can jump in on. Will start with this one. Appreciate your dedication and leading by example.
I love your full body workout! Need more!!!!!!!
Keep on and AHOOO! 👍🇩🇪
25 sets of: 5 strict pullups 10 pushups 15 situps 5 dips. 37 min. Saludos IW thank you for your teachings. 👊🇬🇹
Perfect workout for your whole body !
Thanks wolf love from India
Thanks Iron Wolf for this routine. I think this is manageable for my fitness level. Let's see if I can do with minimal to no breaks 😁
I'll mix in some supermans in there too since I can't do pull ups yet.
Thanks Art for this routine. I did it for the first time today and took 1 hr 5 min. Really surprised myself with how many breaks I had to take. My pushing strength/stamina is not great, so this was a healthy challenge. Will be hitting this routine a couple times per week 👊 Excited to see that time drop.
I got to give you my respect. U sleep only 6 hours a day and work hard. Not many people got that willpower.
I did not enjoy this workout which is why I added it straight to my play list! Thanks for the push, appreciated. Subscribed!
That’s the mindset! Embrace the suck !
This man is extraordinary. Really amazing peak of fitness.
I could only beat him in a book reading competition.
Salute, thank you
Did the workout as prescribed and much better. Good blood flow routine if you’re crunched for time. 💯 Just waiting for the September challenge and the mental training now that classes are done! 🙏🏾
Always motivating! I felt myself heavy on the previous burpee challenge which made me run everyday. I am running on treadmill everyday Incline 7, 6km(3.7 miles), over 500 calories. It takes about 50 mins~ 60 mins. Since July 1st, I am keeping working out. Thanks Iron, if not you, I counldn't even think I can.
YES!!! Thank you!!! Gonna substitute this for the marsoc shorty I was doing. You rock! Wolfpack stay strong, stay accountable, only you are responsible for what happens next. No one gives a fuck.
Just did this one... Lol slightly poor choice in the mid day heat, even my f-ing timer stopped but I was def a bit s-l-o-w 😐... But #nbgaf.. no excuses. Found it harder than the long card?? WIP... but love seeing my weaknesses to work on. Peace n love
Get it Leah!
I did the 1200 calorie burn workout again. I will do this tomorrow.
Took me 3 weeks to get this down 1 round without breaks, I just did 2 rounds today! Feeling good!
I thought I didn't have time or energy to train after a stomach bug earlier this week. But then I remembered the Short Card. Which I then completed in a hot room. 10 minutes felt like an hour, but at least I have done some proper work before this 8 hour car journey! Thanks Ironwolf x
Thank you Iron Wolf for always motivating us in this difficult times i will be forever grateful for the strenght !
We never give up!
Thank you so much. I'm going go on every single videos of yours and give you a like and thanks. This is amazing. You a gem and a honest giver. I personally cannot thank you enough iron wolf. Big respect my brother 🐺💪
I was late to the party last month so I’m doing the burpee challenge this month, in addition to my regular workouts. Thanks for doing what you do.
Be ready for september challenge brother 💪 😀
Is there a beginner wolf challenge 😳😁
Amazing burner!! did 2 rounds with a reazonable pace!! and lets gooo!! THX IRON WOLF FOR THE CONTENT!! KEEP GOING!
4 rounds done, 03/05/24
My Global Health teacher showed us this today and hell yeah we feel proud and great after! Keep the awesome content, you are an inspiration!🔥🔥🔥🔥
Did this in December day 6, need to break 20 push-up since 2nd round by 2x10 or 4x5, definitely add it to my regular training...
i thought I'm prerry tough until i try this. Man does this hard. I will break this down to even shorter sets (half and half) and will do this several times in the day. Try it out if you gassed out after the third jumping jacks :p
Demonic stuff straight from hell, dinning with the Spartans.
W.O.E = wolf over everything. I had to dead my gym membership. Art giving us the blueprint to the best fitness routine physical and mentally. It’s W.O.E life for me. F$ck what they doing. 💯💪🏾
Salute brother, take the knowledge and crush it
Thank you for the great post Sir.
This quick workout is very very similar to what my Kru from Muay Thai does to us to get the blood flowing before we really begin to train. All that’s missing is the skipping.
Cheers Sir and Thank You for your service.
🙏👍
Hi iron wolf my goal is to do success fully do the marsoc long card.
I think this will build me up. I will update u on my progress
Watching and learning for December's Challenge! 💪🏽
Just finished today's Routine. Short card 1 round was perfect for today beacouse I still feel in my quads sunday live training and yesterday Fat Burning Routine 😀 💪 Thanks Wolf for another great Routine 👍 💪 MUCH RESPECT! SALUTE!
Thanks Wolf - with lots of love from Zimbabwe
Salute brother
This is like an Iron Wolf warm up/ or cool down
Not for a couple More rounds it’s not
Another great video, keep up the good work brother 👍
Thanks for your exercises man! Really like ‘m.
What’s your advise, if one (like me) can’t fix the numbers yet?
Go for it to the max, then continue to next form? Or better half the numbers (20 double push burpees become 10, etc..)?
Cheers
Been following but lost my phone
There's always time for a workout!
Hello Iron Wolf!🐺💪 i bet you are not even warmed up now😁👍congratulations to 80 000 subscribers gunnary seargeant, you have made more subs than the guys you made a collab like gunby and burpees king, but its all about the Community!😎👍hope you are doing fine tuff marine, greetings from austria🙏🙏
Thank you so much you are inspiring me to do cardio and it's tough. Followed along with the video, couldn't keep your pace but I did my best. Tomorrow try again
Because of my work schedule, this short card is perfect. There is another routine that is one of my favorites: Fat burner burpee routine for busy people! I will do this workout tomorrow. As always thanks #IronWolf!!!!👏🐺👍😍
Incredible workout, hits different muscle groups, doesn't require equipment, can be done anywhere and doesn't take long...LOVE IT!!! 🤘
Just did the 1,200 workout. Never sweated more then today and drank a gallon already thanks wolf
doing this today during lunch! thanks wolf
Did the Sunday workout again - then after 30mins wondered WHY ????😩😩
I did it also. I need to burn those calories
How would you recommend adding pull-ups to the end of this?
3 max rep sets like the MARSOC short card?
Thanks Wolf!
just blasted out 4 rounds of this, tryna sleep like a baby tonight! 29/04/24
First workout from Iron Wolf I have actually completed. Not as easy as it seems when you're a beginner.
Looking forward to completing more of your workouts.
Thanks for posting your workouts in the description. I find it annoying when other peeps don’t do it. I love all your content. Thanks for sharing.
Perfect , this is going to be tomorrow hit
Completed this one last night. Not in 13 minutes, but it was handled. Enjoyed every second. Thanks Art!
Love these style workouts! Helps me get creative when creating my resistance band workouts for the day or the week. Thank you for unknowingly boosting my creative fitness juices brother!!
Got this done this morning. Plus another round with half the reps. Thanks Iron Wolf.
Geee! Took me 16:40 to do this: had to stop three times, but, boy, what a blessing the wolf! Thanks mate for the inspiration!!! 💪
At my age of 50, this workload seems undoable. I wonder how old people here are, who are commenting and finishing this circuit.
Been doing this 3 x a week, challenging for me at my age ( 47 ) and current fitness level but feel good afterwards. Will upgrade to long card version when ready for it.
He b getting money. My sciatica wont allow me to do burpees so I jus throw some of his stuff in my weight training
But I'm 52 an wish I did this when I was younger before my back issues an hernia
Awesome.... short card... finally something that's achievable by common man 😁
Just done this. Great little workout. Thanks Wolf!
Great alternative when you have short time to workout! Thanks for sharing Bro!
I trained already once today, but after this video it seems, that I have to return to my duty... Sergeant Wolf! Private Vass of the Wolf Pack is ready to serve Rep City, Sir! 😉
Good motivation brother. But wolf is enlisted... not a "sir". He works for a living 💪 hahaha
@@a-a-ron3138 As he's a marine and the leader of the Wolf Pack, I pay my respect with "Sir". When he orders the strike, I immediately start my training... 😉
@Steven Neal Portsmouth's calling, Nuremberg's answering! 😉
@@IstvanVass1974 I respect that and respect your motivation and comraderie
Good work especially when having only few minutes free.will try it fr sure.thnxs bro and salute to wlf pack
What a work-outs! It helps me a lot. Thankyou and keep going💪
Back to this one after a long period with little to no cardio. 0.5 speed for one round will do for starters. Target is 3 rounds at full speed in 10 weeks.
I'm on it in the morning. Shirt tucked, Wolfpack strong, #NBGAF
Great workout! Thanks Art!
I love love this video 🤗❤I'm definitely doing this workout💯💪I love how you have incorporated so many fun but challenging moves with the Burpees 💯❤🐺
Fun? 😲😁
Hello Sir, I love your workout I do it every day!
Nice! Just seen this while i was training, im going to do it
Not more than one round for me today, it was a burner for sure. Much respect for you brother.
Fuck me, half way threw one goosed.
Hooyah wolf 🐺
Don't get fooled by how short it seems, it was actually quite challenging, not gonna lie. The fourth set of push-ups was pain 😁
Of course props to Wolf for making it seem effortless and thank you for another great workout!! 👍💯
i failed on the last set of burpees, gonna rock out on the short card till i can get my stamina up for other challenges
Hell yes keep plugging!
If I could go out and do your obstacles course and training one day that would be a dream come true.