Ravage Circuit – Friday Power

Date: 7 November 2025

Duration: 45 minutes

Focus: Full-body strength and endurance

Equipment: Dumbbells, kettlebell, bodyweight, mat

⚡ Power Surge Warm-Up

1. Arm circles (1 min – light) – Video

2. Bodyweight squats (1 min – moderate) – Video

3. High knees (1 min – fast) – Video

4. Lateral lunges (30 sec/side – controlled) – Video

5. Walkouts (1 min – steady) – Video

💥 Titan Circuit Main Workout

Format: Circuit

Instructions: 3 rounds – 40 seconds work, 20 seconds rest per move. 1 minute rest between rounds.

• Kettlebell swings (40 sec) – Video

• Dumbbell thrusters (40 sec) – Video

• Burpees (40 sec) – Video

• Dumbbell alternating lunges (40 sec) – Video

• Mountain climbers (40 sec) – Video

🔓 Berserker Tier Challenge

*This section is optional. Advanced intensity only.*

Instructions: 2 rounds – minimal rest.

• KB Renegade rows (30 sec) – Video

• Jump squats (30 sec) – Video

• Push-Up to Side Plank (30 sec) – Video

🚀 Final Assault Finisher

Format: AMRAP – 5 minutes

• Plank jacks (30 sec) – Video

• Hollow body hold (30 sec) – Video

*Repeat for duration*

🧘 Tactical Recovery Cool-Down

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

2. Hamstring stretch (1 min) – Video

3. Child's pose (1 min) – Video

4. Shoulder rolls (1 min) – Video

🎯 Focus & Benefits

This routine forges whole-body power, endurance, and explosive conditioning. Every circuit demands strength, core control, and mental grit, building a physique ready for combat or daily battles.

💡 Pro Tip

Between sets, visualize yourself conquering obstacles. Power is built not only in the body, but in the unwavering mind that refuses to back down.