Grind Engine Full-Body Assault

Date: 26 November 2025

Duration: 45 minutes

Focus: Strength, total-body power, mental grit

Equipment: Kettlebell, dumbbells, bodyweight, mat

⚡ Ignition Sequence Warm-Up

1. Arm circles (1 min) – Video

2. High knees (1 min) – Video

3. Bodyweight squats (1 min) – Video

4. Leg swings (1 min) – Video

5. Dynamic Inchworm to Spiderman Lunge (1 min) – Video

💥 Mainframe Circuit

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

• Kettlebell swings (45 sec) – Video

• Push-ups (45 sec) – Video

• Dumbbell thrusters (45 sec) – Video

• Bodyweight Skater Hops (45 sec) – Video

• Mountain climbers (45 sec) – Video

🔓 Titan Tier – Optional Advanced

*This section is optional. For advanced users only*

Instructions: Complete 2 rounds with minimal rest. Push intensity and focus on form.

• KB Renegade Rows (30 sec) – Video

• Burpee to Push-Up (10 reps) – Video

• Hollow Body Hold (30 sec) – Video

🚀 Final Burn Finisher

Format: Tabata – 20 sec work, 10 sec rest, 4 min total

• Jump squats – Video

• Plank Shoulder Taps – Video

*Repeat sequence until 4 minutes complete*

🧘 Recovery Lockdown Cool-Down

1. Child's pose (1 min) – Video

2. Hamstring stretch (1 min) – Video

3. Wall-assisted downward dog (1 min) – Video

4. Tricep stretch (1 min) – Video

🎯 Focus & Benefits

This session develops full-body strength, explosive power, and cardio endurance with mental toughness at its core. It pushes you to grind through high-intensity intervals and compound moves for maximum results.

💡 Pro Tip

Relentless consistency builds true strength. Show up, dig deep, and let the work speak louder than words.