FORCE CODE – Relentless Circuit

Date: 8 August 2025

Duration: 48 minutes

Focus: Full-body strength, power, and endurance

Equipment: Dumbbells, kettlebell, bodyweight, mat

⚡ POWER-UP MOBILITY

1. Arm circles (1 min) – Video

2. High knees (1 min) – Video

3. Leg Swings (1 min) – Video

4. Walkouts (1 min) – Video

5. Lateral lunge to reverse lunge flow (1 min) – Video

💥 HARDLINE MAIN ENGINE

Format: Circuit

Instructions: 3 rounds – 45 sec work, 20 sec rest, 1 min rest between rounds

• Kettlebell goblet squats (45 sec) – Video

• Push-ups (45 sec) – Video

• Dumbbell renegade rows (45 sec) – Video

• Bodyweight skater hops (45 sec) – Video

• Hollow body hold (45 sec) – Video

🔓 ADVANCED ASSAULT TIER (OPTIONAL)

*This section is optional. For advanced users ready for a true test.*

Instructions: Complete 2 rounds, 40 sec work each, 15 sec rest

• Kettlebell clean + press (10 reps/side) – Video

• Jump squats (40 sec) – Video

• Burpee to push-up (40 sec) – Video

🚀 FINAL BURNOUT

Format: Core Circuit – 2 rounds, no rest

• V-Ups (40 sec) – Video

• Plank jacks (40 sec) – Video

*Repeat core circuit once*

🧘 SYSTEM RECOVERY FLOW

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

2. Hamstring stretch (1 min) – Video

3. Chest opener stretch (1 min) – Video

4. Child's pose (1 min) – Video

🎯 Focus & Benefits

This relentless circuit pushes your strength, coordination, and stamina to the edge while forging a powerful core and elevating full-body athleticism.

💡 Pro Tip

Power doesn’t just come from muscle—it’s built from refusing to quit when your mind says “enough.” Focus on every rep and let your grit carry you through.