Warpath Engine Circuit

Date: 6 June 2025

Duration: 45 minutes

Focus: Full-body strength and conditioning

Equipment: Bodyweight, kettlebell or dumbbells, mat

⚡ Battle Ignition Warm-Up

1. Arm circles – 1 minute – Video

2. Bodyweight squats – 1 minute – Video

3. High knees – 1 minute – Video

4. Dynamic Hip Circles – 30 sec/side – Video

5. Dynamic Inchworm to Spiderman Lunge – 2 minutes – Video

6. Bodyweight Squat to Lateral Lunge Flow – 2 minutes – Video

7. Bear Crawl → Crab Walk – 1 minute – Video

💥 Main Assault Engine

Format: Circuit

Instructions: 4 rounds – 40 seconds work, 20 seconds rest per move – 1 minute rest between rounds

• Kettlebell goblet squats – or bodyweight squats – Video / Video

• Kettlebell Swings – or Bodyweight good mornings – Video / Video

• Push-ups – Video

• Kettlebell single-arm rows – 20 sec/side – or dumbbell rows – Video / Video

• Mountain climbers – Video

• Standing Russian Twist – or Russian twists – Video / Video

🔓 Elite Warpath Tier

*This section is optional. Label it clearly as advanced.*

Instructions: 2 rounds – minimal rest – push pace while keeping form tight

• Kettlebell clean + press – 10 reps/side – or Push-Up to Side Plank – Video / Video

• KB Renegade Rows – or Dumbbell renegade rows – 10 reps/side – Video / Video

• Plyo Lunges – or BW reverse lunge – 30 seconds – Video / Video

• Hollow Body Hold – 30 seconds – Video

🚀 Final Impact Finisher

Format: 6 minute AMRAP (as many quality rounds as possible)

• Burpee to Push-Up – 8 reps – modify to step-back as needed – Video

• Plank Jacks – 20 seconds – Video

• Single-Leg Glute Bridge – 6 reps/side – Video

*Repeat if needed*

🧘 Combat Cool-Down Flow

1. Standing quad stretch – 45 sec/side – Video

2. Hamstring stretch – 1 minute – Video

3. Chest opener stretch – 1 minute – Video

4. Cat-Cow Flow – 1 minute – Video

5. Child's Pose → Thread the Needle – 1 minute – Video

6. Box Breathing – 1 minute – Video

🎯 Focus & Benefits

This session builds full-body strength, power, and grit while driving your heart rate high for serious conditioning and core resilience.

💡 Pro Tip

Attack every work interval with intent, but lock in one cu