What equipment do I need for this calisthenics program?

Zero equipment. Iron Core is entirely bodyweight — planks, hollow body holds, leg raises, bicycle crunches, flutter kicks, V-sit holds. Only a floor mat is helpful.

Is this suitable for beginners?

Yes. Phase 1 (Days 1-10) starts with accessible exercises and low volume. Each phase progressively increases intensity following overload principles.

Will my progress be saved?

Yes. Progress, streak, and completed days are saved automatically in your browser. No account needed.

How long does each session take?

Phase 1: 20-30 min. Phase 2: 30-45 min. Phase 3: 40-60 min. Rest timer between sets is adjustable.

What is military calisthenics?

Bodyweight training used by armed forces — strict form, progressive overload, timed holds, high-rep endurance. Focus on core strength and mental discipline.

    ⚡ IRON CORE — 30-DAY MILITARY CALISTHENICS  |  NO EXCUSES  |  DISCIPLINE OVER MOTIVATION  |  MIND OVER MUSCLE  |  FORGED NOT BORN  |  EVERY REP COUNTS  |  YOUR ONLY LIMIT IS YOUR LAST BREATH     

◆ IRON CORE · 30-DAY MILITARY PROTOCOL

IRONCORE

BODY · MIND · SPIRIT · DISCIPLINE

DAY

1/30

STREAK

0🔥

DONE

0

REPS

0

PHASE

PH I

PHASE I — FOUNDATION

DAY 1

ZERO HOUR

DIFFICULTY

◆◆◆

PROGRESS0/3

Plank HoldPerfect form. Feel it.

3 sets

×20 sec

Hollow BodyLower back FLAT

3 sets

×15 sec

Leg RaisesSlow descent, 3 sec

2 sets

×8 reps

REST TIMER

00:30

DAY 1 NOTES

No notes for today. Tap EDIT to add.