Berserker Grit: Total Body Siege

Date: 18 July 2025

Duration: 47 minutes

Focus: Relentless full-body strength, explosive power, core endurance

Equipment: Dumbbells, kettlebell, bodyweight, mat (bodyweight options always shown)

⚡ Siege Start: Warrior Warm-Up

1. Arm circles (1 min – Loosen shoulders, increase blood flow) – Video

2. High knees (1 min – Cardio ignition, hip flexor activation) – Video

3. Leg Swings (1 min – Dynamic hip mobility) – Video

4. Bear crawl (1 min – Full-body wake-up, core & shoulders) – Video

5. Kettlebell deadlift to upright row (1 min – Prep posterior chain & upper back) – Video
Bodyweight alternative: Bodyweight good mornings – Video

💥 Main Assault: Relentless Circuit

Format: Circuit – 3 rounds | 45 sec work, 15 sec rest | 1 min between rounds

• Kettlebell swings (explosive power) – Video
Bodyweight alternative: Jump squats – Video

• Dumbbell thrusters (strength endurance) – Video
Bodyweight alternative: Arm swing to squat – Video

• Push-ups (upper body grit) – Video

• Mountain climbers (core & cardio) – Video

• Kettlebell goblet squats (lower-body strength) – Video
Bodyweight alternative: Bodyweight squats – Video

🔓 Savage Tier: Berserker Challenge (Optional, Advanced)

*This section is optional. Only for warriors seeking to test their mental and physical limits.*

Instructions: Perform 2 rounds, minimal rest

• Burpee to Push-Up (10 reps; amplify heart rate, test grit) – Video

• KB Renegade Rows (10/side; core & back power) – Video
Bodyweight alternative: Plank shoulder taps (1 min) – Video

• Bodyweight Skater Hops (45 sec; agility, plyometric burn) – Video

🚀 Final Onslaught: Power Finisher

Format: Core circuit – Repeat twice, 20 sec per move, 10 sec rest

• Hollow Body Hold – Video

• V-Ups – Video

• Plank Jacks – Video

*Repeat once more if time or grit allows*

🧘 Steel Recovery: Cool-Down Flow

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

2. Chest opener stretch (1 min) – Video

3. Hamstring stretch (1 min) – Video

4. Child's pose (1 min) – Video

🎯 Focus & Benefits

This siege circuit forges total-body strength, explosive lower body, and unbreakable core. Expect upgraded power output, endurance, and resilience through every round. Each section is built for maximal adaptation and relentless warrior energy.

💡 Pro Tip

Attack each circuit with relentless intent, but never let form break for ego. The true siege is inside: conquer your mind and the body follows. Consistency breeds power.