Hot Iron training: the essence of the program and features, the best sets of exercises

There are an incredible number of schemes and programs for building an ideal body. What is the well-known ABS training worth? But in this article we will talk about another equally interesting area with high-quality physical activity, which will be of interest to many women and men.

Hot Iron training is a unique project that emerged as a result of the fruitful work of leading Reebok instructors and psychologists at the Medical University in Dusseldorf. Sounds intriguing, doesn't it? Let's figure it out.

Kinds

Hot Iron is also divided into different types, the main criterion for the division is the complexity of the classes, which are designed for people with different levels of training:

Hot Iron 1 is a basic program for beginners; it is designed for people with minimal training who have not yet had time to get their physical shape in order. The system includes the simplest strength exercises, which begin the development of endurance. During classes, mini-barbells and special sets designed for removable weights are actively used. The weight is usually selected on an individual basis, since it must correspond to the level of training of a particular person, but gradually its indicators increase. When you achieve maximum performance on this course, it is recommended to move on to the next system included in Hot Iron.
Hot Iron 2 is recommended for people who have been doing the basic program for 3-5 months, since it is assumed that during this time their physical fitness should have undergone positive changes. The training program includes exercises that involve most of the joints, including push-ups, squats of varying difficulty, and combination lunges. Such exercises allow you to further speed up the process of burning excess calories, since at this stage even the smallest muscles begin to be used.
Iron Body is a classic strength training without any specific features.
Hot Iron Advanced is also a variation on the classic strength training variety, but is designed for people who have some training so they don't need basic exercises and are ready to jump straight into heavy weight training.
Iron Back is a specific course that was created specifically for people with scoliosis or other spinal problems, which imposes a number of restrictions on participation in strength training. Such activities have a positive effect on posture and also help strengthen the muscles in the back.

Reviews

I've been working on Hot iron for over a year now, and I don't plan to stop. I came to these classes without any preparation at all. At first, of course, it was very difficult. The pace of the exercises was especially difficult for me. It felt like my heart was about to jump out of my chest. But then I got used to it and began to increase the working weight. Results were visible after just one month of training, when visiting three times a week. I lost 6 kilograms of fat and toned my body. After a few more months, the muscles began to appear noticeably. I am delighted with these activities.

Marina, 28 years old.

Three months of training have already taken their toll. I came to this type of fitness quite recently. By the way, before hot iron I worked out in the gym, also doing strength training. Since I’m used to working with heavy weights, the hot iron mini-barbells seemed like a funny toy to me at first. The jokes ended when I couldn't keep up with the rhythm coach. My usual leisurely training was nowhere near this. For a whole hour I was jumping with a barbell and plates like crazy. Seven sweats dropped from me, which was not something that happened to me during normal training. It turned out that hot iron is not only strength training, but also good cardio. As a result, in three months I worked out the contours of my body well, lost fat and am now completely happy with my figure. I don’t plan to return to training in a regular gym yet.

Olga, 35 years old.

I really liked the atmosphere that reigns during hot iron classes. Rhythmic cheerful music, an active smiling coach incredibly lifts my spirits. My friend, who works as a fitness instructor, recommended these workouts to me. We decided to go with a hot iron because I am not a fan of powerful female figures. When working out in the gym, I was always afraid of pumping myself up too much. A friend said that this would not happen to me on hot iron. And so it happened. I've been doing it for six months now. I started with the hot iron 1 program, a month ago I switched to hot iron. With such an intensity of training, I managed to maintain my feminine figure and work out all muscle groups. My body tightened up and my muscles became visible. I am very pleased with myself and my coach. And the most interesting thing is that the fear of over-pumping has disappeared. Now I’m increasingly thinking about going to iron cross and building up my muscles a little.

Set of exercises

Below is the basic set of the most common exercises that are used when practicing the Hot Iron system:

An exercise called “Lying on the steppe” consists of performing movements that move the barbell from a lying position to the shoulder. To perform this, you need to bend down and lift the barbell lying on the steppe, and then bend over with the barbell three times, while keeping your back straight. Then, the barbell is pulled to the chest and transferred over the head.
The main warm-up exercise is classic stretching; you can also use movements borrowed from aerobics.
To develop the muscle mass of the shoulders, it is best to perform rotational movements forward and backward at a slow pace, while it is necessary to rotate the hips. Rotations in each direction are performed at least 5 times.
To develop your abs, you need to clench your hands tightly into fists, tense up, and begin to make twisting movements in different directions. The exercise must be repeated at least 10 times.
It is necessary to focus on one of the legs, keeping it in a straight position, and bend the other at the knee. After this, begin to bend the first leg over and over again, the exercise is done on each of the limbs in turn. In total, at least 3 approaches are required, during each of which the described movements are repeated 8 times.
Stretching and subsequent back bends, both up and down, help strengthen the spine and develop muscle mass in the corresponding area. After bending in this position, you must remain for at least half a minute.
Take a standing position near the sports platform, bend forward, then take the step with your hands and straighten, using the muscles of the buttocks. In total, you must complete at least 4 approaches, during each exercise the exercise is repeated 7 times.
The main exercise for developing the abdominal muscles is as follows: bend over and, holding a bar in your hands, begin to stretch towards your stomach. It takes 2 approaches, during which the exercise is repeated 10 times. It is most effective to combine with squats and lunges of both legs, which are performed 7 times.
Performing wide squats while pulling the buttocks allows you to effectively develop the muscles in the corresponding area.
There is a non-standard option for performing squats; for this, you take a barbell in your hands and perform repeated semi-squatting movements while pushing the bar out.

Program for the hardy

Lunges with one leg forward and the same leg back. 8 mandatory repetitions are done, 4 more optional repetitions.
Press with a weight plate on outstretched arms . Starting position sitting. Legs extended forward. There is a pancake in your hands, your arms are raised up. Lower and raise the body, do not bend your arms. The exercise works well the muscles of the abs, back and arms.
Stepping push-ups . Push-ups are performed so that by stepping your arms to the side, your body is at an angle to your legs. The legs remain in place.

Barbell Curl

Workout plan

All classes on the Hot Iron system are conducted in fitness clubs according to individual programs, which are compiled by instructors with the appropriate certificate.

Below is just an approximate training plan, which is compiled in the most optimal way and allows you to reduce the risk of possible injuries:

The training begins with a preliminary warm-up. The legs must be placed shoulder-width apart, after which, perform about 20 arm extensions, the amplitude should gradually change from slight to medium. After this, take a boxing stance, your forearms should be in a parallel position, without changing this position, begin to twist the body with tense abs, while trying to pull in your stomach and make short bends in different directions. Gradually, you can begin to involve your legs in this process; you need to alternately move your body weight on them at the moment of extending your arm. To warm up the muscle mass and prepare the joints for exercise, 20 repetitions of such movements will be enough.
There is a specific type of warm-up , which is no less effective in preparing for upcoming classes. It uses an empty bar, which can be pulled to the chest or placed on the shoulders while doing squats. To this warm-up you can add deadlifts with straight legs, combined lunges or wide squats, all exercises are repeated 20 times.
Performing deadlifts and developing the back , the most optimal weight on the bar is 10-18 kg. depending on the level of training. 3 approaches are required, during each row the pull is repeated 7 times at an accelerated pace, then the approaches are repeated, but at a slower pace.
Making lunges. Using the strength of your legs, you need to move the barbell behind your head, and then start doing squats. Depending on sensations and fatigue, perform from 4 to 7 lunges on each leg; closer to the end of the exercise, you can begin to reduce the pace of movements.
Performing standard and wide squats , movements are repeated 28 times at a fast pace and the same number in slow motion for each type.
For biceps exercises you will need a barbell with a weight of 2.5-10 kg. You need to take a standing position with a straight back, pick up a barbell and begin to bend your arms, perform 4 sets of 7 repetitions in total, while alternating fast and slow movements.
To do triceps exercises, you need to take a lying position on the steppe and start doing barbell presses with a narrow grip. You will need to complete at least 4 approaches, with 7 repetitions done during each.
for half a minute , after which you perform 30 lateral twists. Then lower yourself onto your stomach, bend your arms at the elbows and spread them in different directions, make movements in which the shoulder blades move towards the spine and consistently return them to their original position.
complete the workout by taking a lying position on your back and starting to do classic crunches. At the last stage, stretch and stretch all muscle groups.

Advantages and disadvantages

The Hot Iron training system is becoming more popular every year, this is due to a whole range of significant advantages that it has:

Possibility of significant weight loss , which occurs without following additional dietary supplements.
Acceleration of metabolism.
Development of muscle mass and positive changes in body composition.
Increases joint flexibility and strengthens the skeleton.
Elimination of body sagging and cellulite.
The opportunity to train under the guidance of highly qualified specialists who have the appropriate certificates.
The training program is based on the individual characteristics of the person.

The only drawback of the Hot Iron that can be identified is the virtual complete absence of movements and exercises from classical aerobics. After long periods of training using this system, it can be difficult to return to aerobic strength training.