FORCE BLAST: Relentless Circuit Surge

Date: 28 July 2025

Duration: 48 minutes

Focus: Explosive full-body strength and conditioning

Equipment: Bodyweight, dumbbells, kettlebell (alternatives provided)

⚡ PREPARE FOR IMPACT

1. Arm circles (1 min) – Video

2. High knees (1 min) – Video

3. Bodyweight squats (1 min) – Video

4. Walkouts (1 min) – Video

5. Lateral lunges (30 sec/side) – Video

💥 MAIN ASSAULT CIRCUIT

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

• Push-ups (45 sec) – Video

• Kettlebell swings (45 sec) – Video | Alt: Jump squats – Video

• Dumbbell renegade rows (45 sec) – Video | Alt: Plank shoulder taps – Video

• BW reverse lunge (45 sec) – Video

• Mountain climbers (45 sec) – Video

🔓 ONSLAUGHT TIER (ADVANCED)

*This section is optional. For those craving extra challenge.*

Instructions: Complete 2 rounds, move rapidly with perfect form

• Burpees (12-15 reps) – Video

• Kettlebell clean + press (10/side) – Video | Alt: Push-up to side plank – Video

• V-Ups (15-20 reps) – Video

🚀 FINAL VOLTAGE FINISHER

Format: 2 rounds rapid-fire – 20 sec on, 10 sec off per move

• Plank jacks – Video

• Bodyweight skater hops – Video

*Repeat both moves twice for a total of 4 minutes*

🧘 RECALIBRATE & RECHARGE

1. Standing quad stretch (1 min/side) – Video

2. Cat-cow stretch (1 min) – Video

3. Hamstring stretch (1 min/side) – Video

4. Child's pose (1 min) – Video

🎯 Focus & Benefits

This relentless circuit forges total-body power, sharpens conditioning, builds explosive strength, and boosts mental grit. Expect elevated heart rate and functional muscle endurance—perfect for those demanding more.

💡 Pro Tip

Intensity is built rep by rep. When fatigue bites, focus on the next perfect rep—not the finish line. Channel that drive and finish stronger than you started.