Machine Heart Endurance Circuit

Date: 27 October 2025

Duration: 48 minutes

Focus: Full-body strength, grit, and core stamina

Equipment: Bodyweight, kettlebell, dumbbells (bodyweight options for all)

⚡ Engine Priming Warm-Up

1. Arm circles (1 minute) – Video

2. High knees (1 minute) – Video

3. Bodyweight squats (1 minute) – Video

4. Bear crawl (1 minute) – Video

5. Lateral lunge to reverse lunge flow (1 min) – Video

💥 Hardline Circuit Core

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

• Kettlebell swings (or jump squats) – Video

• Push-ups – Video

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

• BW reverse lunge – Video

• Mountain climbers – Video

🔓 The Overdrive Challenge Tier

*This section is optional. Advanced level: proceed if you want to break your limits.*

Instructions: Complete as many quality rounds as possible in 7 minutes

• Kettlebell clean + press (10/side or push-up to side plank) – Video

• Burpees – Video

• Hollow body hold (30 sec per round) – Video

🚀 Final Burnout Sequence

Format: Tabata – 20 sec max effort, 10 sec rest x 4 minutes

• Plank jacks – Video

• Bodyweight skater hops – Video

*Repeat sequence for the full duration*

🧘 Tactical Cool-Down Protocol

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

2. Chest opener stretch (1 min) – Video

3. Hamstring stretch (1 min) – Video

4. Child's pose (1 min) – Video

🎯 Focus & Benefits

This session builds unwavering grit, full-body power, and athletic endurance while pushing your core, stability, and mental edge past comfort zones.

💡 Pro Tip

Visualize yourself as the machine – every rep is a gear turning. Harness discipline now and you’ll tap new reserves of strength in every arena of life.