FORCE RAMPART – Relentless Circuit

Date: 22 September 2025

Duration: 48 minutes

Focus: Full-body power, grit, and endurance

Equipment: Bodyweight, kettlebell, dumbbells (optional)

⚡ BATTLE MODE WARM-UP

1. Arm circles (1 minute) – Video

2. High knees (1 minute) – Video

3. Walkouts (1 minute) – Video

4. Lateral lunges (1 minute) – Video

5. Bear crawl (1 minute) – Video

💥 MAIN ASSAULT CIRCUIT

Format: Circuit – 3 rounds | 45 seconds work each move, 15 seconds rest | 1 minute rest between rounds

• Kettlebell swings (45 sec) – Video

• Push-ups (45 sec) – Video

• Walking lunges (45 sec) – Video

• Dumbbell renegade rows (45 sec) – Video

• Mountain climbers (45 sec) – Video

If no kettlebell/dumbbells: Bodyweight good mornings – Video and plank shoulder taps – Video

🔓 ADVANCED CONQUEST TIER (Optional)

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

Instructions: 2 sets, minimal rest

• Burpee to Push-Up (10 reps) – Video

• Single-leg Romanian deadlift (8/side) – Video

• Kettlebell halos (12 reps) – Video

🚀 FINAL ONSLAUGHT FINISHER

Format: Core AMRAP – 5 minutes, as many rounds as possible

• Hollow Body Hold (30 sec) – Video

• Bicycle crunches (30 sec) – Video

*Repeat for 5 minutes*

🧘 REGENERATION PROTOCOL COOL-DOWN

1. Standing quad stretch (1 min) – Video

2. Hamstring stretch (1 min) – Video

3. Chest opener stretch (1 min) – Video

4. Child's pose (1 min) – Video

🎯 Focus & Benefits

This circuit ignites total-body strength and endurance, fortifies your core, and delivers a serious cardio burn for maximal resilience and grit.

💡 Pro Tip

Embrace discomfort as proof you’re leveling up—champions are made by pushing past the limits others respect.