The Iris can be a very unusual routine to the untrained person, it is composed of five rounds 100 jumping jacks and 100 climbers sandwiched in between two one kilometer runs.
The runs should not pose a challenge to avid freeletics follower, however, if you have an injury on any part of your leg, you should shelve the running until you are fit to do it. For people who hate running, it is important to gather enough will power in order to complete the Iris.
Step By Step Help
The jumping jacks can be quite stressful when you come to think of the total number, 500 to be exact. The jumping jacks are basically performed the same way as they are performed in other routines, with the only variation being that they have to be performed in a faster pace for maximum effect. The procedure for the jumping jacks are as follows;
- Stand with your legs together and your hands at the sides of your trunk.
- Jump with your legs shoulder width apart and bring up your hands over your head and clap them.
- Land in the original position to complete one round. Use hand weights if available to increase the intensity of the workout.
Resistance band harnesses are also recommended for a thorough workout.
For the climbers:
- Lie down flat on your stomach on the floor and raise your body with your hands while maintaining a stiff posture.
- Step one leg forward and keep the other one straight. Switch the procedure in a quick motion to finish a cycle. Ensure that your landing is light.
It is also important to keep your body flat and stiff throughout the procedure. Play around with your speed as you perform this procedure to increase your heartbeat, thereby increasing your cardiovascular threshold. Do it with a partner or before a mirror to ensure that you do not raise your bottom throughout the process.
Overall, there is no resting time for this routine, start on the next process as soon as you complete the previous one. The Iris workout is among the most challenging of the freeletics routines.
Iris Workout Routine Video
