IRON FURY: Relentless Friday Circuit

Date: 11 July 2025

Duration: 45 minutes

Focus: Maximum full-body strength and grit

Equipment: Bodyweight, kettlebell, dumbbells, mat

⚡ WAR MACHINE WARM-UP

1. Arm circles (1 min) – Video

2. High knees (1 min) – Video

3. Leg Swings (1 min) – Video

4. Dynamic Hip Circles (30 sec/side) – Video

5. Walkouts (1 min) – Video

💥 THE FORGE CIRCUIT

Format: 3 rounds – 40 sec work, 20 sec rest – 1 min rest between rounds

• Kettlebell swings (40 sec) – Video

• Push-ups (40 sec) – Video

• Dumbbell thrusters (40 sec) – Video

• Bodyweight skater hops (40 sec) – Video

• Mountain climbers (40 sec) – Video

🔓 TITAN MODE CHALLENGE (Optional)

*This section is optional. Advanced users only—push to your limit.*

Instructions: Complete 2 rounds, minimal rest

• KB Renegade Rows (8/side) – Video

• Jump squats (15 reps) – Video

• Push-Up to Side Plank (8/side) – Video

🚀 FINAL BURN FINISHER

Format: Tabata – 20 sec on, 10 sec off – alternate for 4 min

• Burpees – Video

• Hollow Body Hold – Video

🧘 IRON RESTORATION COOL-DOWN

1. Standing quad stretch – Video

2. Hamstring stretch – Video

3. Chest opener stretch – Video

4. Child's pose – Video

🎯 Focus & Benefits

This routine forges full-body strength, explosive power, and cardiovascular endurance while pushing your grit and mental toughness to the next level.

💡 Pro Tip

Attack every set with purpose—embrace the challenge and visualize yourself as unstoppable. Your mindset determines your outcome long before your muscles do.