The Iron Gym is a removable pullup bar that you can hang from any door frame. Although the Iron Gym is a pullup bar, you can also use it to do pushups, situps and dips. The best way to work out with an Iron Gym is to combine the four exercises into a circuit. Training in a circuit will allow you to burn the most calories in the shortest amount of time while also pushing your muscles to their max and developing strength.
Pullups
Grasp the bar and lift your legs off the ground so you are in a dead hang. Exhale as you pull yourself up until your chin is over the bar. Inhale as you lower yourself back down until your arms are almost fully extended. Perform as many pullups as you can with strict form. When you feel like you cannot do one more complete pullup without sacrificing your form, the set is complete.
Pushups
Put the bar on the floor. Place your hands on the bar and begin performing as many pushups with strict form as you can. Inhale as you lower yourself towards the floor. Exhale as you push yourself up. Keep your abdominal muscles contracted throughout the exercise. Do not arch your back or let your hips sag. When you can not do one more full pushup with good form, the set is done.
Dips
Leave the bar on the floor. Turn over and place your hands on the arched bars. Bend your knees and keep your heels on the floor. Exhale as you push yourself up. Inhale as you lower yourself back down. Do not let your butt touch the floor. Perform as many dips as you can with strict form.
Situps
Place the bar on the ground with the back of the bar up against your door frame, so the round arches are facing towards you and the wide-grip handles are on the opposite side of the door. Use the bar to brace your feet by placing the arches of your feet under the bar so that when you lean back, the tops of your feet are pulling against the bar. Do as many situps as you can with good form, exhaling as you sit up and inhaling as you go back down. Perform full situps -- chest to knees - not crunches. When you can no longer get your chest up to your knees, the set is complete.
Putting the Circuit Together
The order of the exercises does not matter; however, pullups are the most challenging exercise so you will be able to do the most pullups if you begin the circuit with them. Move from each exercise to the next with no rest in between. Once you have completed one set of each of the four exercises, you have gone through one circuit. The Iron Gym has three grips that can be used for pullups and pushups: narrow, neutral and wide. Alternate between grips each time you repeat the circuit. For example, use the wide grip for your first circuit, then use the neutral grip for your second, and so on. Perform a total of three to five circuits with 30 seconds of rest in between each circuit.
Member Comments