FORCE HAMMER – Relentless Circuit

Date: 17 September 2025

Duration: 45 minutes

Focus: Full-body power, strength endurance, and core resilience

Equipment: Dumbbells, kettlebell, bodyweight, mat

⚡ WARM-UP: Hammer Activation

1. Arm circles (1 minute) – Video

2. High knees (1 minute) – Video

3. Bodyweight squats (1 minute) – Video

4. Leg swings (1 minute) – Video

5. Walkouts (1 minute) – Video

💥 MAIN WORKOUT: Power Circuit Assault

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

• Dumbbell thrusters (45 sec) – Video

• Kettlebell swings (45 sec) – Video

• Renegade rows to push-up (45 sec) – Video

• Jump squats (45 sec) – Video

• Mountain climber twists (45 sec) – Video

🔓 CHALLENGE TIER: Hammer of the Titans (Optional Advanced)

*This section is optional. For warriors needing more intensity.*

Instructions: Complete 2 rounds. Perform each exercise for 1 minute with 20 sec rest.

• KB renegade rows (1 min) – Video

• Single-arm kettlebell clean + press (1 min/side) – Video

• Burpee to push-up (1 min) – Video

🚀 FINISHER: Final Strike

Format: Tabata (20 sec work, 10 sec rest x 4 rounds per move)

• Plank jacks – Video

• Bodyweight skater hops – Video

*Repeat if needed*

🧘 COOLDOWN: Warrior Recovery

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

2. Chest opener stretch (1 min) – Video

3. Seated forward fold (1 min) – Video

4. Child's pose (1 min) – Video

🎯 Focus & Benefits

This relentless circuit builds full-body power, muscular endurance, explosive core strength, and grit. Expect improved cardiovascular fitness, stamina, and postural stability.

💡 Pro Tip

Stay focused on form, not speed. Relentless effort with precision beats rushed reps and forges true strength.