Siege Engine Circuit

Date: 12 January 2026

Duration: 45 minutes

Focus: Full-body strength and conditioning with combat-inspired grit

Equipment: Bodyweight, kettlebell, dumbbells, mat

⚡ Battle Ignition Warm-Up

1. Arm circles (1 minute total) - Video

2. High knees (1 minute) - Video

3. Bodyweight Squat to Lateral Lunge Flow (1 minute) - Video

4. Dynamic Inchworm to Spiderman Lunge (1 minute) - Video

5. Bear Crawl → Crab Walk (1 minute forward/backward) - Video

Repeat this warm-up sequence 2 times for 8-10 minutes total.

💥 Core Assault Main Circuit

Format: Circuit

Instructions: 4 rounds | 40 seconds work, 20 seconds rest per exercise | 1 minute rest between rounds

• Kettlebell swings (power hip drive) - Video - 40 seconds each round - Bodyweight alternative: Jump squats - Video

• Kettlebell goblet squats - Video - 40 seconds - Bodyweight alternative: Bodyweight squats - Video

• Dumbbell thrusters - Video - 40 seconds - Bodyweight alternative: Jump squats - Video

• KB or DB renegade rows (choose tool) - KB: Video - DB: Video - 40 seconds - Bodyweight alternative: Push-Up to Side Plank - Video

• Mountain climbers (speed under control) - Video - 40 seconds

• Russian twists (with dumbbell or bodyweight) - Video - 40 seconds

🔓 Elite Siege Tier (Optional)

*This section is optional. Advanced only if energy and form are strong.*

Instructions: 2 rounds | 30 seconds work, 15 seconds transition between moves

• Kettlebell Swing + Thruster (full-body blast) - Video - 30 seconds - Bodyweight alternative: Burpee to Push-Up - Video

• Single-leg Romanian deadlift (8 reps per side, repeat until time) - Video - Bodyweight alternative: Single-Leg Glute Bridge - Video

• Plyo Lunges (explosive legs) - Video - 30 seconds - Low-impact alternative: BW reverse lunge - Video

🚀 Final Impact Finisher

Format: Tabata (8 rounds total - 20 seconds work, 10 seconds rest - 4 minutes)

Alternate between the two moves each round.

• Burpees - Video - Rounds 1, 3, 5, 7

• Plank Jacks - Video - Rounds 2, 4, 6, 8

*Repeat full Tabata once more if you want a 6-8 minute finisher and can maintain form.*

🧘 Silent Aftermath Cool-Down

1. Standing quad stretch (30 seconds per side) - Video

2. Seated forward fold (1 minute) - Video

3. Child's Pose → Thread the Needle (1 minute) - Video

4. Box Breathing (1 minute) - Video

🎯 Focus & Benefits

This session forges full-body strength, power, and conditioning while hardening your core and lungs for combat-level effort. Expect improved hip drive, squat strength, push and pull balance, and mental resilience under fatigue.

💡 Pro Tip

In every round, pick one thing to dominate – tighter bracing, smoother breathing, or cleaner reps – and attack that detail relentlessly. Progress follows the athlete who refines the basics with intensity, not the one who chases chaos.

🔁 Reminder