IRON REIGN: Wednesday Circuit Assault

Date: 25 June 2025

Duration: 47 minutes

Focus: Full-body strength, explosive power, relentless endurance

Equipment: Dumbbells, kettlebell, bodyweight, mat

⚡ WAR MACHINE WARM-UP

1. Arm circles (1 min) – Video

2. Bodyweight squats (1 min) – Video

3. High knees (1 min) – Video

4. Bear crawl (1 min) – Video

5. Lateral lunges (30 sec/side) – Video

💥 THE CORE ONSLAUGHT

Format: Circuit

Instructions: 3 rounds – 40 sec work, 20 sec rest per exercise, 1 min rest between rounds

• Kettlebell goblet squats (40 sec) – Video

• Dumbbell thrusters (40 sec) – Video

• KB single-arm rows (40 sec per side) – Video

• Push-ups (40 sec) – Video

• Mountain climbers (40 sec) – Video

🔓 TITAN'S GAUNTLET (ADVANCED TIER – OPTIONAL)

*This section is optional. For the relentless only.*

Instructions: 2 rounds – Do not rest between exercises

• Burpees (20 reps) – Video

• KB clean + press (10 reps per side) – Video

• V-Ups (20 reps) – Video

🚀 FINAL ONSLAUGHT FINISHER

Format: EMOM (Every Minute On the Minute) – 6 minutes

• 10 Jump squats – Video

• 10 Plank shoulder taps – Video

*Repeat each minute. Rest for the remainder of the minute after completion. Push for max quality.*

🧘 STEEL REBUILD 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 targets every muscle group, develops explosive power, builds serious endurance, and forges mental resilience. Expect improved strength, fat-burning, and grit that lasts outside the gym.

💡 Pro Tip

Your greatest gains come when you push through discomfort. Embrace the burn, own your pace, and remember: every rep is a step closer to unbreakable strength.