IRON RESISTANCE: Power Surge Circuit

Date: 7 July 2025

Duration: 46 minutes

Focus: Full-body strength and grit

Equipment: Dumbbells, kettlebell (bodyweight alternatives provided), mat

⚡ WARRIOR'S PRIMER

1. Arm circles (1 minute) – Video

2. High knees (1 minute) – Video

3. Bodyweight squats (1 minute) – Video

4. Walkouts (1 minute) – Video

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

💥 THE STEEL GAUNTLET

Format: Circuit | 3 rounds | 45 sec work, 15 sec rest | 1 min rest after each round

• 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) (45 sec) – Video

• Mountain climbers (45 sec) – Video

🔓 FINAL STAND CHALLENGE (Optional – Advanced)

*For those ready to push beyond the limit.*

Instructions: 2 rounds, no rest between moves

• Burpee to Push-Up (10 reps | Modify: Step-back Burpee) – Video

• Kettlebell clean + press (10/side) (Or Push-ups) – Video

• Hollow Body Hold (30 seconds) – Video

🚀 IRON WILL FINISHER

Format: Tabata (20 sec work, 10 sec rest, 2 rounds each, total 4 minutes)

• Jump squats – Video

• Plank jacks – Video

*Repeat for both exercises*

🧘 TACTICAL RECOVERY

1. Standing quad stretch (45 sec/side) – Video

2. Hamstring stretch (1 minute) – Video

3. Chest opener stretch (1 minute) – Video

4. Child's pose (1 minute) – Video

🎯 Focus & Benefits

This workout ignites full-body strength and endurance, forges unbreakable grit, and leaves you sharper and more resilient. Expect increased muscle power, stamina, and explosive conditioning.

💡 Pro Tip

Embrace discomfort—growth only comes by pushing beyond what feels easy. Show up with intent, and remind yourself: every rep shapes your destiny.