Black Iron Sweat

Black Iron Training

Functional Fitness, Functional Training, Strength & Conditioning, General Fitness
Coach
Quiana Welch

A 45 minute do-it-anywhere fitness program made for ANYONE that requires as little as a set of dumbbells. You’ll have access to 5 unique workouts per week including strength training, complexes, circuits, and accessories all designed to give you a great workout and have fun doing it.

Features
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Access to your coaches
Coaches are available to answer any questions you have about the programming throughout the week.
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Programming 5 days per week
Daily strength and conditioning training that’s accessible and challenging for athletes of any level or background.
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best.
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Delivered through TrainHeroic
An easy to use system that sends you the workouts, video instruction and sharing, and allows you to track and measure your progress.
Equipment
Required
Moderate load dumbbells suitable for upper & lower body movement
Recommended
Long &/or short loop bands // An exercise mat or comfortable floor space for ground based move
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Day 1

Prep

A

General Warm Up Sweat

General Warm-up We all warm up a bit differently so, you're more than welcome to do your own thing for your warm-up! Whether that's biking, jumping rope, or whatever, choose something that will get you nice, toasty, and ready to jump right into your prep circuit.

Prep

B

Prep Circuit 2 - Lower

3 Sets @ Moderate Intensity - Rest :10 sec between movements, :30 sec between rounds 6 KB / BB Kang Squat 6 Plank to Push-up 6/side Skater Hops 6/side SL V-up / Tuck-up *Rest :30 seconds after each round *Pre-Lift Circuits are meant to elevate your HR and warm-up muscles you'll be using during your lift!

Strength Circuit

C

4 Rounds For Quality: 6-8 Unilateral Suitcase Deadlift 6-8 Single Arm Lateral Raise 6-8 B-Stance RDL Move through each movement with limited rest, then rest 60- 90 sec in b/w rounds

D1

Deficit Reverse Lunge

4 x 8

D2

Feet Elevated Push-Up

3 x 12

E1

Single Leg Glute Bridge

3 x 10

E2

Side Plank Clamshell

3 x 10

Monday
Day 2

Prep

A

General Warm-up

General Warm-up *You're always welcome to do your own thing for your warm-up if you have a routine you prefer to follow! Begin with general warm-up of your choice to get moving and elevate your HR (bike, jog, jump rope, skipping, etc) followed by (or moving straight into): Dead Bug x 6ea Side Lying T-Spine Windmill x 6ea Split Stance Adductor Mob x 8ea Inchworm to Spiderman Lunge x 5 Squat to Stand with Overhead Reach x 3ea

Prep

B

Prep Circuit 2 - Upper

3 Sets @ Moderate Intensity - Rest :10 sec between movements, :30 sec between rounds 10 Band Pull Aparts 20 Plate Hops or 30 Jump Rope 10 Cuban Press 20 Plank Shoulder Taps *Rest :30 seconds after each round *Pre-Lift Circuits are meant to elevate your HR and warm-up muscles you'll be using during your lift!

C1

1/2 Kneel 1-Arm Overhead Press

4 x 8

C2

Chin-up

4 x 8

D1

Sumo Stance Bent Over Row

3 x 15

D2

DB Glute Bridge Floor Press

3 x 12

E1

Bent Over Rear Delt Fly

3 x 15

E2

DB Tricep Kickback

3 x 15

E3

DB Bicep Curl Isometric Carry

3 x 3

Tuesday
Day 3

Conditioning

A

General Warm Up Sweat

General Warm-up We all warm up a bit differently so, you're more than welcome to do your own thing for your warm-up! Whether that's biking, jumping rope, or whatever, choose something that will get you nice, toasty, and ready to jump right into your prep circuit.

Conditioning

B

Prep Circuit- Total Body

2-3 Rounds for Quality: 5 Inchworm to a Spider Lunge 5 Worlds Greatest (ea side) 10 Band Pull Aparts 10 Lateral Lunges

Tabata

C

Tabata Time! 4 min with each section before going to the next Tabata = :20s on, :10s off x 8 intervals 1) Tabata Alternating DB Snatches - Rest 1 min - 2) Tabata Push Ups - Rest 1 min - 3) Tabata Hang Power Clean to Overhead - Rest 1 min - 4) Tabata Jumping Lunges *Each movement is performed for 8 rounds of 20s on, 10s off with a goal of max total reps for each. You'll rest 1:00 between tabatas! You can use different weights for the 2 DB movements if you'd like! It will take 19 minutes total to complete.

Core Accessory Circuit

D

3 Sets of: 10-12 Side Plank Crunches 10-12 Supermans

Thursday
Day 4

Prep

A

General Warm-up

General Warm-up *You're always welcome to do your own thing for your warm-up if you have a routine you prefer to follow! Begin with general warm-up of your choice to get moving and elevate your HR (bike, jog, jump rope, skipping, etc) followed by (or moving straight into): Dead Bug x 6ea Side Lying T-Spine Windmill x 6ea Split Stance Adductor Mob x 8ea Inchworm to Spiderman Lunge x 5 Squat to Stand with Overhead Reach x 3ea

B1

Lateral DB Step-Up

4 x 8

B2

One-Arm Curl + Press

3 x 10

Conditioning Circuit

C

Buy In: 500m Row then 3 Rounds: 10 Pull-ups 15 Sit Ups 20 Air Squats Buy Out: 500m Row Running: 500m = 400m run No pull-up bar? No problem! YOu can do DB Bent Over Rows, Inverted Rows, or Ring Rows

D1

Frog Pump

3 x 20

D2

Sidelying Hip ABDuction

3 x 20

Friday
Day 5

Conditioning

A

General Warm Up Sweat

General Warm-up We all warm up a bit differently so, you're more than welcome to do your own thing for your warm-up! Whether that's biking, jumping rope, or whatever, choose something that will get you nice, toasty, and ready to jump right into your prep circuit.

B1

Dual DB 1-Leg RDL

5 x 8

B2

Hand Release Push-Up

5 x MAX

Conditioning Circuit

C

10- 1 Crisscross: DB Thrusters Burpees * Perform 10 DB Thrusters then 1 Burpees. Then, 9 DB Thrusters and 2 Burpees, etc until you reach 1 DB Thruster and 10 Burpees

D1

Pike Leg Lifts

3 x 15

D2

Single Arm Plank

3 x 30

Coach
coach-avatar Quiana Welch

With an extensive background in sports, coaching, and programming, Quiana knows what it takes to achieve your fitness goals.

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Ready to improve your fitness?

Join Black Iron Training and become the strongest, fittest version of yourself.

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FAQs
Are the workouts sent out daily?
The workouts are published every Sunday for the upcoming week! This gives our clients the flexibility of moving sessions around for that week while staying on track for that current cycle!
What if I can’t workout on the assigned day?
No problem! You can move that workout to a different day and still record all your stats as usual!
Do I have to wait to start at the beginning of a cycle?
No you don't. It’s best to jump in when you sign up! We understand everyone may not start at the beginning of a cycle, however, our programs are all periodized and based on progression so you will benefit from starting as soon as you join.
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