GRITFORCE – Monday Domination Circuit

Date: 4 August 2025

Duration: 48 minutes

Focus: Relentless full-body strength and stamina

Equipment: Dumbbells, kettlebell, bodyweight, mat

⚡ War Machine Warm-Up

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

2. High knees (1 min, moderate) – Video

3. Bodyweight squats (1 min, moderate) – Video

4. Leg Swings (1 min, steady) – Video

5. Walkouts (1 min, steady) – Video

💥 Domination Circuit Alpha

Format: Full Body Circuit

Instructions: 3 rounds – 40 seconds work, 20 seconds rest per exercise – 1 minute rest between rounds

• Kettlebell goblet squats (40 sec) – Video (Alternative: Bodyweight squats – Video)

• Push-ups (40 sec) – Video

• Kettlebell single-arm rows (40 sec/side) – Video (Alternative: Dumbbell rows – Video)

• Plyo lunges (40 sec) – Video

• Mountain climbers (40 sec) – Video

🔓 Elite Challenge Tier

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

Instructions: Complete 2 rounds with minimal rest

• Kettlebell clean + press (10 reps/side) – Video (Alternative: Push-up to Side Plank – Video)

• Burpees (12 reps) – Video

• Hollow Body Hold (40 sec) – Video

🚀 Final Assault Finisher

Format: AMRAP (As Many Rounds As Possible in 5 minutes)

• Jump squats (10 reps) – Video

• Plank Shoulder Taps (20 reps) – Video

Repeat for 5 minutes, aiming for max rounds

🧘 Warrior Recovery Cool-Down

1. Standing quad stretch (1 min) – Video

2. Downward dog (1 min) – Video

3. Chest opener stretch (1 min) – Video

4. Seated forward fold (1 min) – Video

🎯 Focus & Benefits

This routine builds grit, full-body strength, and explosive power while pushing mental resolve with combat-inspired intensity. Expect improved endurance, stronger legs, core, and upper body, plus better metabolic conditioning.

💡 Pro Tip

Channel fierce focus and commit to every rep—your strength is forged through adversity. Visualize success after each hard interval to train both body and mind for relentless progress.