IRON ASCENT: Friday Grit Circuit

Date: 27 June 2025

Duration: 45 minutes

Focus: Full-body strength, power, and relentless intensity

Equipment: Bodyweight, kettlebell, dumbbells (all optional)

⚡ WARRIOR'S WAKE-UP

1. Arm circles (1 min – mobility and shoulder prep) – Video

2. High knees (1 min – elevate heart rate) – Video

3. Walkouts (1 min – core and hamstring activation) – Video

4. Lateral lunges (30 sec/side – hip mobility) – Video

5. Jumping jacks (1 min – full body warm-up) – Video

💥 THE FORGE: STRENGTH CIRCUIT

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

• Kettlebell goblet squats (or bodyweight squats) (45 sec) – Video

• Push-ups (45 sec) – Video

• Dumbbell renegade rows (or plank shoulder taps) (45 sec) – Video

• Kettlebell swings (or jump squats for bodyweight) (45 sec) – Video

• Mountain climbers (45 sec) – Video

🔓 FINAL ASSAULT: OPTIONAL ADVANCED TIER

*This section is optional. Push your limits—only for those seeking true battle!*

Instructions: 2 rounds | 30 sec each | minimal rest

• Burpees – Video

• Kettlebell clean + press (or push-up to side plank for bodyweight) – Video

• Jump squats – Video

🚀 FINAL BURNOUT

Format: Tabata | 20 sec on, 10 sec off | 4 minutes

• Plank jacks – Video

• V-Ups – Video

*Alternate movements each round*

🧘 DESCENT: COOL-DOWN

1. Standing quad stretch (1 min/side) – 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 fuses lower and upper body power, core strength, and conditioning for total-body grit. Promotes muscle building, explosive endurance, and unbreakable mental fortitude.

💡 Pro Tip

Intensity builds resilience—embrace each rep, control your breathing, and visualize conquering the toughest set. Finish strong, and you'll carry that grit into every part of your day.