FORGE STRIKE: Total Body Assault

Date: 4 July 2025

Duration: 45 minutes

Focus: Ruthless full-body strength and conditioning

Equipment: Bodyweight, dumbbells, kettlebell (all optional)

⚡ BATTLE READY WARM-UP

1. Arm circles (1 min – moderate) – Video

2. Bodyweight squats (1 min – steady pace) – Video

3. High knees (1 min – fast, elevate heart rate) – Video

4. Leg Swings (1 min – dynamic mobility) – Video

5. Walkouts (1 min – full body activation) – Video

💥 THE CRUCIBLE CIRCUIT

Format: Circuit – 3 brutal rounds | 40 sec work, 20 sec rest per move | 1 min rest between rounds

• Kettlebell swings (or jump squats if no KB) (40 sec) – Video

• Push-ups (40 sec) – Video

• Dumbbell alternating lunges (40 sec) – Video

• Renegade rows to push-up (DB or BW, 40 sec) – Video

• Mountain climbers (40 sec – engine on fire) – Video

🔓 WAR MACHINE CHALLENGE TIER (Optional)

*This section is optional. For advanced warriors only – test your grit.*

Instructions: Complete 2 sets, minimal rest.

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

• Plyo lunges (30 sec) – Video

• Burpees (30 sec – all out) – Video

🚀 FINAL BURN FINISHER

Format: Core EMOM (every minute on the minute) – 2 rounds, 4 min total

• Hollow body hold (30 sec) – Video

• V-Ups (30 sec) – Video

*Repeat once*

🧘 IRON RECOVERY COOL-DOWN

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

2. Chest opener stretch (1 min) – Video

3. Downward dog (1 min) – Video

4. Seated forward fold (1 min) – Video

🎯 Focus & Benefits

Unleashes full-body power, maximizes metabolic burn, forges real-world strength and core resilience. Expect improved athleticism, stamina, and mental toughness.

💡 Pro Tip

Attack every rep with purpose. In the heat of the grind, remember: energy flows where focus goes – dominate the set, and discipline will carry you through every storm.