Yesterday’s workout got a great response; thank you to everyone who signed up for the Iron Monk Core 28-day Challenge!

So here’s one more, straight from Week 1 of the program.

This one’s built around a different loaded rotation pattern than yesterday’s, more hinge, less squat, but the same core principle: an offset load your trunk has to control and resist, the same demand ancient warriors trained by swinging a heavy mace (or optionally, a kettlebell as your modern-day adaptation).

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8-Minute Bodyweight + KB/Mace Abs Workout

Run it as a standalone session, or tack it onto your existing training on an off day.

MINUTE 1

Lie on your back, knees bent, feet flat. Hands resting on your belly. Press your low back into the floor and brace your abs. Take 6 breaths, 4 count in, 4 count out, keeping the brace through the whole breath.

MINUTES 2+3

One continuous sequence, one side then the other: Mountain pose → forward fold → Warrior II → Reverse Warrior → modified side angle → Warrior II → forward fold → Mountain pose → repeat on the other side. Flow through this continuously for 2 minutes.

MINUTES 4+5

Hindu push ups. Continuous, but resting as needed. Exhale as you push back and up.

MINUTES 6+7

Pick your tool:

— Kettlebell: Figure 8. Stand and hinge at the hips, passing the bell between and around your legs. Continuous for 2 minutes.

— Steel mace: Uppercut Rotation. Hinge at the hips, drive the mace head up and across your body, rotating through the torso to finish at eye level on the opposite side. Reverse and repeat.

MINUTE 8

Hollow hold, 30 seconds. Then 3 closing breaths.

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That’s it.

8 minutes.

Ancient roots, modern execution.

This is still just a taste of what’s inside the full 28-day system:

-> Grab Iron Monk Core here — launch pricing ends

— Forest and the FVT Team