Dominion Circuit – Monday Assault

Date: 6 June 2025

Duration: 48 minutes

Focus: Full-body strength and combat conditioning

Equipment: Bodyweight, dumbbells, kettlebell (optional), mat

⚡ Battle-Ready Warm-Up

1. Arm circles (1 minute) – Video

2. Bodyweight squats (1 minute) – Video

3. High knees (1 minute) – Video

4. Walkouts (1 minute) – Video

5. Lateral lunges (1 minute) – Video

💥 War Machine Main Circuit

Format: Circuit

Instructions: 3 rounds | 40 seconds work, 20 seconds rest | 1 minute rest between rounds

• Push-ups (max reps) – Video

• Dumbbell thrusters (12 reps) – Video

• Kettlebell swings (15 reps) – Video (Sub: Jump squats – Video)

• Mountain climbers (40 seconds) – Video

• Renegade Rows to Push-Up (10 reps) – Video (Sub: Plank Shoulder Taps – Video)

🔓 Ironclad Challenge Tier

*This section is optional. Advanced users only—test your limits.*

Instructions: Complete 2 rounds as quickly as possible

• Burpees (15 reps) – Video

• Single-leg Romanian deadlift (10/side) – Video (Sub: Single-leg glute bridge – Video)

• Hollow Body Hold (40 seconds) – Video

🚀 Last Stand Finisher

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

• Bodyweight Skater Hops – Video

• Plank Jacks – Video

*Alternate exercises every round*

🧘 Recovery Protocol Cool-Down

1. Hamstring stretch (45 seconds/side) – Video

2. Chest opener stretch (45 seconds) – Video

3. Cat-cow stretch (1 minute) – Video

4. Child's pose (1 minute) – Video

🎯 Focus & Benefits

Ignites full-body muscle groups, torches calories, boosts endurance, and forges unwavering grit. Sharpened core, improved explosiveness, and combat-ready conditioning await.

💡 Pro Tip

When fatigue sets in, focus on your breathing—short, sharp inhales with strong exhales. This powers your engine and clears your mind for the next rep.