FORCE RAMPAGE – Power Circuit

Date: 19 September 2025

Duration: 45 minutes

Focus: Full-body strength, explosive conditioning

Equipment: Dumbbells, kettlebell, bodyweight, mat

⚡ Savage Warm-Up

1. Arm circles (1 min, light intensity) – Video

2. Bodyweight squats (1 min, moderate intensity) – Video

3. High knees (1 min, moderate intensity) – Video

4. Walkouts (1 min, moderate intensity) – Video

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

💥 Machine Assault Circuit

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

• Dumbbell thrusters (12–15 reps/round or 45 sec, total-body power) – Video

• Kettlebell swings (15–20 reps/round or 45 sec, explosive posterior chain) – Video

• Push-ups (max reps/round or 45 sec, upper body strength) – Video

• Renegade rows to push-up (8–10 reps/round, core + back + chest) – Video

• Bodyweight skater hops (45 sec, explosive lower body + cardio) – Video

🔓 Berserker Challenge Tier

*This section is optional. For advanced warriors only.*

Instructions: Complete 2 rounds as a burnout, minimal rest.

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

• Jump squats (15 reps, explosive plyometrics) – Video

• Mountain climbers (1 min, max effort) – Video

🚀 Final Onslaught Finisher

Format: Tabata – 20 sec work, 10 sec rest x 4 minutes

• Burpees (max reps, full-body conditioning) – Video

• Plank jacks (max reps, core/cardio) – Video

*Repeat as needed to complete 4 minutes*

🧘 Steel Resolve Cool-Down

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

2. Hamstring stretch (1 min, recovery) – Video

3. Child's pose (1 min, relaxation) – Video

4. Chest opener stretch (1 min, mobility) – Video

🎯 Focus & Benefits

This circuit hammers total-body strength, power, and grit. Expect improved muscle endurance, explosive output, better conditioning, and relentless mental focus with every round.

💡 Pro Tip

Attack every set with maximum intent—form first, then speed. Recovery is earned, not given. Your only limit is your commitment to finish strong.