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🔥 Colossus Core Assault

Date: 16 February 2026

Duration: 45 minutes

Focus: Full-body strength, explosive power, core dominance

Equipment: Dumbbells, kettlebell, bodyweight, mat

⚡ Ignition Protocol

1. Arm circles (1 minute) - Video

2. High knees (1 minute) - Video

3. Leg swings (30 seconds each side) - Video

4. Kettlebell deadlift to upright row (1 minute) - Video

5. Dynamic inchworm to spiderman lunge (1 minute) - Video

💥 Siege Strength Complex

Format: 4 rounds

Instructions: 40 seconds work, 20 seconds rest, 1 minute rest between rounds

• Dumbbell thrusters (12 reps) - Video

• Kettlebell swings (15 reps) - Video

• Dumbbell renegade rows (10 reps per side) - Video

• Burpee to push-up (8 reps) - Video

• Jump squats (12 reps) - Video

🔓 Warlord Power Tier

This section is optional. Conquer it if you dare.

Instructions: 3 rounds for time – minimize rest between exercises

• Single-arm kettlebell swing (12 reps per side) - Video

• Dumbbell alternating lunges (16 reps total) - Video

• Plank shoulder taps (20 taps) - Video

🚀 Final Burn Finisher

Format: AMRAP (As Many Rounds As Possible) – 5 minutes

• Mountain climber twists (15 reps) - Video

• Reverse crunches (12 reps) - Video

• Plank jacks (10 reps) - Video

🧘 Warrior Recovery

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

2. Hamstring stretch (1 minute) - Video

3. Child's pose to thread the needle (1 minute) - Video

4. Standing forward fold (1 minute) - Video

🎯 Focus & Benefits

This assault builds explosive power, full-body strength, and metabolic conditioning. You'll torch calories while developing functional fitness across all major muscle groups. The kettlebell and dumbbell combination demands stability and core engagement on every rep.

💡 Pro Tip

Intensity beats perfection. Move with purpose and speed, but never sacrifice form for reps. A clean rep at 80% effort beats a sloppy rep at 100%. Build the habit of crushing workouts like this, and your body transforms itself.

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