Between the 15th and 18th centuries, massive armies of militant ascetics rose up across the Indian subcontinent. The most feared among them were the Nath Yogis and the Naga Sadhus.

Forget the image of a peaceful monk sitting in a cave. These were mercenary shock troops. They controlled trade routes. They fought in regional wars. They defended temples with their lives.

Their combat style leaned hard on hand-to-hand grappling and heavy weapons. Which meant their training centered on one thing: what modern trainers would call the core.

That’s the foundation my new Iron Monk Core program is built on.

I took that ancient system and combined it with modern training science, so you get the best of both worlds.

Here’s a real sample from the program, free, no strings. Try it today and see what I mean:

Iron Monk Core: Week 1, Day 2 — Free Sample Workout

MINUTE 1

Sit into a deep squat (hold something sturdy if you need to). Take 6 breaths, 4 count in, 4 count out.

MINUTES 2 + 3

Downward dog (2 breaths) → high plank (1 breath) → lower down → cobra (2 breaths) → lower down → back to downward dog. Repeat continuously for 2 minutes.

MINUTES 4 + 5

Hindu Squats: Feet shoulder-width, arms straight out front. Inhale as you bend your knees, lift your heels, and sweep your arms back. Lower until glutes approach your heels, torso upright. Exhale, drive up through the balls of your feet, arms sweep forward. Rhythmic, continuous, synchronized breath and arm swing, for 2 full minutes.

MINUTES 6 + 7

Pick your tool:

• Kettlebell: Around the world to reverse lunge. Pass the bell around your body, bring it to shoulder height, palm it with your opposite hand, drop into a reverse lunge. Reverse and repeat on the other side. Alternate continuously.
• Steel mace: 360 to reverse lunge. (closer to how the ancients actually trained): [authority] 360 swing behind the head, pull back to prayer position, drop into a lunge, switch hands, repeat on the other side. Alternate for 2 minutes.

MINUTE 8

Plank hold, 30 second. Then sit back into child’s pose and take 3 closing breaths.

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That’s it. 8 minutes. Ancient roots, modern execution.

This is nothing like the core work you’ve done before, and your midsection will know it.

This is one sample out of the full 28-day system. If this 8 minutes got your attention, the full program is where the real transformation happens – get it at the link below:

-> Grab Iron Monk Core here — launch pricing ends soon.

— Forest