MECH STRIKE – Friday Total Circuit

Date: 12 September 2025

Duration: 48 minutes

Focus: Full-body strength, explosive power, core grit

Equipment: Kettlebell, Dumbbells, Bodyweight, Mat

⚡ System Boot Warm-Up

1. Arm circles (1 min) – Video

2. High knees (1 min) – Video

3. Bodyweight squats (1 min) – Video

4. Leg Swings (1 min) – Video

5. Bear crawl (1 min) – Video

💥 Core Protocol Circuit

Format: 3 rounds | 40 sec work, 20 sec rest | 60 sec rest between rounds

• Kettlebell goblet squats (40 sec) – Video

• Push-ups (40 sec) – Video

• Dumbbell renegade rows (40 sec) – Video

• Bodyweight Skater Hops (40 sec) – Video

• Mountain climbers (40 sec) – Video

🔓 Advanced Override Tier

*This section is optional. Advanced challenge – max effort, tight form.*

Instructions: Perform 2 additional rounds of the following for 45 sec each, 15 sec rest.

• Kettlebell swings – Video

• Burpee to Push-Up – Video

• V-Ups – Video

🚀 Final Surge Finisher

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

• Jump squats – Video

• Plank jacks – Video

*Alternate for 4 minutes*

🧘 Shutdown Sequence Cool-Down

1. Chest opener stretch – Video

2. Standing quad stretch – Video

3. Hamstring stretch – Video

4. Child's pose – Video

🎯 Focus & Benefits

This relentless circuit delivers total-body strength, explosive power, and core fortitude. Expect improved muscular endurance, better coordination, and a cardio spike that builds true grit and functional power.

💡 Pro Tip

Visualize yourself as a machine powering through every rep. When fatigue hits, focus on your breathing and technique – that’s where real progress is forged.