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IRON & OXYGEN
A 12-week fitness program that covers strength, conditioning & mobility. Includes: 3 strength focused sessions + 1 full body conditioning session each week. Strength work cycles through 2 upper/2... Read More
‌IRON & OXYGEN

IRON & OXYGEN

12 Week Program
4 Days / Week
Sample Day
Here's a sneak peek from the IRON & OXYGEN - UPPER BODY PULL 💪 day
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IRON & OXYGEN - UPPER BODY PULL 💪
A full body workout with an upper pull focus. Choose weights that will challenge you but allow you to maintain good form. Let's do this!!
MOVEMENT PREP
1
Circuit 1 round
‌Child's Pose Breathing
Child's Pose Breathing
1 Round - 1) 10 breaths
2
‌Prone Shoulder CARS
Prone Shoulder CARS
1 Round - 1) 5 R/L Reps
3
‌Inchworm To World's Greatest Stretch
Inchworm To World's Greatest Stretch
1 Round - 1) 5/5 Reps
CNS ACTIVATION
1
Circuit 2 rounds
‌Scapula Pull-ups
Scapula Pull-ups
2 Rounds - 1) 10 Reps2) 10 Reps
2
‌Band Pull Apart
Band Pull Apart
2 Rounds - 1) 15 Reps2) 15 Reps
3
‌Rotational Medicine Ball Slams
Rotational Medicine Ball Slams
2 Rounds - 1) 10 Reps2) 10 Reps
STRENGTH
1
Circuit 5 rounds
‌Chin-ups
Chin-ups
5 Rounds - 1) 5 Reps2) 5 Reps3) 5 Reps4) 5 Reps5) 5 Reps
Rest: 1:00 min
2
‌Kettlebell Armbar
Kettlebell Armbar
5 Rounds - 1) 5/5 Reps2) 5/5 Reps3) 5/5 Reps4) 5/5 Reps5) 5/5 Reps
STRENGTH ACCESSORIES
1
Circuit 3 rounds
‌Kettlebell Pendlay Row
Kettlebell Pendlay Row
3 Rounds - 1) 8-10 Reps2) 8-10 Reps3) 8-10 Reps
Rest: 1:00 min
2
‌Supine Leg Raises w/band pull
Supine Leg Raises w/band pull
3 Rounds - 1) 10-15 Reps2) 10-15 Reps3) 10-15 Reps
Rest: 1:00 min
3
‌Bird Dog Row
Bird Dog Row
3 Rounds - 1) 8-10 R/L 2) 8-10 R/L 3) 8-10 R/L
CARDIO FINISHER
1
‌Single Arm Swings OR Snatches
Single Arm Swings OR Snatches
1 Set - 1) - Reps

Meet Your Coach

Cali Henrion
Cali Henrion
Health & Fitness Coach
I’m Cali, a certified kettlebell coach dedicated to helping busy humans 30+ get stronger with purposeful programming that keeps them moving well and feeling confident. I believe fitness should help you feel strong and bring you more joy. It should enhance how you move, how you live, and how you show up for everything else in your life. My coaching focuses on: Building real strength with kettlebell, barbell, and bodyweight training (and dumbbells, too!) Improving movement quality, posture, and performance Supporting recovery and longevity—not just intensity Empowering you to train with confidence and clarity, no matter what tool you’re using. This is about building sustainable strength that supports you in everything else you want to do in life. Welcome to the Strong Side!!

Equipment

Required
Heavy
medium & light kettlebell options will work best for this program. Can sub dumbbells or barbells for most movements if needed.
Suggested
Timer
long loop bands
yoga block
yoga mat
chalk

Features

Chat Your Coach
Track Exercise Progress
Web + Mobile Apps
Leave Notes
Integrate Wearables
Get Expert Coaching