Ironstorm – The Ultimate Grind

Date: 21 November 2025

Duration: 47 minutes

Focus: Full-body strength, explosive power, and mental grit

Equipment: Kettlebell, dumbbells, bodyweight, mat

⚡ Combat Ready Warm-Up

1. Arm circles (1 minute) – Video

2. High knees (1 minute, moderate intensity) – Video

3. Leg swings (1 minute) – Video

4. Bear crawl (1 minute, steady pace) – Video

5. Arm swing to squat (1 minute, fluid motion) – Video

💥 Main Circuit – Ironstorm Assault

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

Instructions: Move with purpose, keep form sharp, push the pace each round

• Kettlebell swings (40 sec, explosive) – Video

• Push-up to side plank (40 sec, grind) – Video

• Dumbbell alternating lunges (40 sec, moderate weight) – Video

• Jump squats (40 sec, max effort) – Video

• Mountain climber twists (40 sec, core/cardio) – Video

🔓 Challenge Tier – Elite Combat Finisher

*This section is optional. Advanced only – push your mental limits.*

Instructions: 2 rounds, minimal rest

• Kettlebell clean + press (10 reps/side, heavy) – Video

• Burpee to push-up (10 reps, all-out) – Video

• Hollow body hold (40 seconds, maximal tension) – Video

🚀 Final Burn – Core & Cardio Blast

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

• Plank jacks (fast, light) – Video

• Russian twists (dumbbell or bodyweight) – Video

*Repeat alternately until tabata is complete*

🧘 Tactical Reset Cool-Down

1. Standing quad stretch (1 min/side) – Video

2. Downward dog (1 minute) – Video

3. Chest opener stretch (1 minute) – Video

4. Figure-4 stretch (1 min/side, optional) – Video

🎯 Focus & Benefits

Unleashes total body power, amplifies conditioning, carves out resilient core and lower body, and pushes mental toughness to new heights.

💡 Pro Tip

Relentless progress happens when you show up even on tough days – intensity is forged by consistency, not perfection.