Relentless Machine – Friday Assault

Date: 3 October 2025

Duration: 48 minutes

Focus: Full-body strength, power, and grit

Equipment: Dumbbells, kettlebell, bodyweight, mat

⚡ Warlord Warm-Up

1. Arm circles (1 min) – Video

2. High knees (1 min) – Video

3. Walkouts (1 min) – Video

4. Bodyweight squats (1 min) – Video

5. Lateral lunges (1 min) – Video

💥 Spartan Main Circuit

Format: Circuit

Instructions: 3 rounds | 45 sec work, 15 sec transition | 1 min rest between rounds

• Kettlebell deadlifts (45 sec) – Video

• Push-ups (45 sec) – Video

• Dumbbell alternating lunges (45 sec) – Video

• Mountain climbers (45 sec) – Video

• Kettlebell halos (45 sec) – Video

🔓 Titan Challenge Tier – Optional Advanced

*This section is optional. For advanced warriors only.*

Instructions: 2 rounds | 40 sec per exercise | 20 sec rest

• Burpees (40 sec) – Video

• KB Renegade Rows (40 sec) – Video

• Jump squats (40 sec) – Video

🚀 Final Stand Finisher

Format: Core Circuit

• Hollow Body Hold (40 sec) – Video

• Russian twists (40 sec) – Video

Repeat 2 times, take no more than 15 seconds between moves

🧘 Sentinel Cool-Down Flow

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

2. Hamstring stretch (1 min) – Video

3. Chest opener stretch (1 min) – Video

4. Downward dog (1 min) – Video

🎯 Focus & Benefits

Develops uncompromising strength, endurance, and core stability. Designed to build resilience and full-body power for any battle ahead.

💡 Pro Tip

When the last round feels impossible, remember: true growth happens outside your comfort zone. Attack every rep, reset your mind, and finish stronger than you started.