Day 3 — Full Body Burn (Week 2 Progression)

Iron Fox Community Program
Parabellum Training System
Track 3 — Endurance / Fat Loss
Week 2: Longer Effort, Better Pacing
Coach Rich

Lesson Overview

Today’s session is about steady output and consistency.

This workout uses familiar movements with moderate reps and short rest to keep your heart rate elevated while reinforcing full-body strength. Nothing is rushed and nothing is max effort.

The goal is to finish feeling tired but capable, not drained.

Week 2 Intent (Track 3)

This session is designed to:

• Sustain moderate effort for longer periods

• Reinforce full-body movement under fatigue

• Improve pacing and breathing

• Support fat loss through total work volume

Consistency is the win today.

Strength & Movement Work (≈45 Minutes)

Rest 30–45 seconds between sets.
Take an extra breath if needed, but avoid long breaks.

Leg Press

• 3 sets of 15 reps

Coaching Cues

• Control the tempo on every rep

• Lower smoothly

• Press up without locking knees

• Maintain steady breathing

Push-Ups

• 3 sets of 10 reps

Coaching Cues

• Modify with an incline if needed

• Keep body in a straight line

• Lower under control

• Press up while bracing core

Cable Row

• 3 sets of 12 reps

Coaching Cues

• Use full range of motion

• Pull with control

• Squeeze upper back briefly

• Avoid jerking the weight

Farmer Carry

• 3 rounds of 40 seconds

Coaching Cues

• Stay tall through the spine

• Relax shoulders

• Brace core lightly

• Take controlled steps

Cardio Finisher (15+ Minutes)

Brisk Walk

(Treadmill or outdoors)

Duration

• Same time as Week 1 or

• Add +2 minutes if pacing felt controlled

Focus Cues

• Consistent pace

• Smooth breathing

• Upright posture

Cardio should feel repeatable and sustainable.

Day 3 Reminder

• Steady effort beats intensity

• Clean reps matter under fatigue

• Breathe before you rush

• Finish strong, recover well