Beginner–IntermediateFree

Iron & Infrared

Heavy lifts, jumps and heat: 20-minute glute sessions for strong muscle and bone through midlife. Trains whole body.

Jess Williams· Oct 2026

6athletes running this program

iOS & Android

Overview

Length

6 weeks

Days / week

5 days

Level

Novice, Beginner, Intermediate

Goal

Women's, Athletics, Strength

Equipment

Dumbbell Only

Session length

20 min

A 6-week, glute-focused strength program for midlife women, built on the longevity research of Dr. Stacy Sims and Dr. Vonda Wright. Five 20-minute sessions a week combine heavy, low-rep lifting with jump training for bone density and foot-speed drills for fall prevention. Each session pairs with a HotWorx infrared class for sprints, balance and mobility. Weekly schedule Lift first, while you're fresh and out of the heat, then step into the sauna for the class. The 15-minute HIIT classes cover sprint work. The isometric classes cover glute volume, balance and mobility. • Monday: Glutes A (hip thrust) ◦ Power block: jumps ◦ HotWorx: Hot Cycle (15-min HIIT) for sprint intervals • Tuesday: Upper A (push) ◦ Power block: foot speed + balance ◦ HotWorx: Hot Buns (30 min) for extra glute work • Wednesday: Glutes B (hinge) ◦ Power block: jumps ◦ HotWorx: Hot Thunder (15-min HIIT) for sprint intervals • Thursday: Upper B (pull) ◦ Power block: foot speed + balance ◦ HotWorx: Hot Warrior or Hot Yoga (30 min) for balance and core • Friday: Glutes C (squat + power) ◦ Power block: jumps ◦ HotWorx: Hot Core (30 min), or Hot Blast for a third sprint day • Saturday: No lifting ◦ HotWorx: Hot Stretch (30 min) for flexibility ◦ Plus a 30–45 min brisk walk • Sunday: Rest Plan on about 35–40 minutes on HIIT days and 50–55 minutes on isometric days. Hot Pilates, Hot Iso and Hot Barre None all work as swaps for Tuesday or Thursday. Getting true sprints out of HIIT classes. Sims wants all-out efforts of 30 seconds or less, because longer hard efforts push cortisol up instead. On the hard intervals, go as hard as you can for up to 30 seconds, then ease off for the rest of that interval.

Who it's for

Beginners new to structured strength training

Athletes focused on maximal strength

Athletes who can train 5 days per week

Athletes with access to a set of dumbbells

Muscle engagement

Front

Back

Glutes

17.9%

Quadriceps

15%

Hamstrings

13.4%

Front Delts

7.9%

Upper Back

7.6%

Abs

7.4%

Lats

6.8%

Triceps

6.8%

Chest

5.1%

Adductors

3.8%

Biceps

3.4%

Lower Back

2.2%

Middle Delts

1.7%

Abductors

1.1%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Drop Jump	1	8 reps	—
2	Jump Squat	2	5 reps	—
3	Fast Feet	2	10 reps	—
4	Hip Thrust (Dumbbell)	3	6–10 reps	@7
Superset
5A	Bulgarian Split Squat (Dumbbell)	3	6–8 reps	@7
5B	TRX Row	3	8–12 reps	@7
6	Glute Kickback (Cable)	2	10–15 reps	@8

#	Exercise	Sets	Reps	Intensity
1	In-and-Outs	2	10 reps	—
2	Skater Hop	2	5 reps	—
3	Single-Leg Balance	1	1 min	—
4	Bench Press (Dumbbell)	3	5–8 reps	@7
Superset
5A	Lat Pulldown	3	6–10 reps	@7
5B	Seated Shoulder Press (Dumbbell)	3	6–10 reps	@7
6	Hip Abduction (Band)	2	12–15 reps	@8

#	Exercise	Sets	Reps	Intensity
1	Drop Jump	2	8 reps	—
2	Jump Squat	2	5 reps	—
3	Fast Feet	2	10 reps	—
4	Romanian Deadlift (Dumbbell)	3	5–8 reps	@7
Superset
5A	Step-Up (Weighted)	3	6–8 reps	@7
5B	Pallof Press	3	10 reps	@7
6	Pull Through (Cable)	3	12–15 reps	@8

#	Exercise	Sets	Reps	Intensity
1	In-and-Outs	2	10 reps	—
2	Skater Hop	2	5 reps	—
3	Single-Leg Balance	1	1 min	—
4	Pull-Up (Bodyweight)	3	4–6 reps	@7
Superset
5A	Incline Bench Press (Dumbbell)	3	6–10 reps	@7
5B	Single Arm Row (Dumbbell)	3	6–10 reps	@7
6	Single Leg Glute Bridge	2	10–12 reps	@8

#	Exercise	Sets	Reps	Intensity
1	Drop Jump	2	8 reps	—
2	Jump Squat	2	5 reps	—
3	Fast Feet	2	10 reps	—
4	Kettlebell Swing	4	10 reps	@7
Superset
5A	Goblet Squat	3	6–10 reps	@7
5B	Push Up	3	6–12 reps	@7
6	Single Leg Hip Thrust	2	8–12 reps	@8

Weeks 2–6 are in the app

Download Boostcamp to follow the full program with built-in coaching notes.

Common questions

Yes, Iron & Infrared is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.

This program is built around a dumbbell only. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 20 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Iron & Infrared is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Iron & Infrared is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

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