STEEL CIRCUIT: MONDAY DOMINANCE

Date: 14 July 2025

Duration: 48 minutes

Focus: Relentless full-body strength, endurance, and grit

Equipment: Dumbbells, kettlebell, bodyweight, mat

⚡ STORM LAUNCH WARM-UP

1. Arm circles (1 minute) – Video

2. Bodyweight squats (1 minute) – Video

3. High knees (1 minute) – Video

4. Walkouts (1 minute) – Video

5. Kettlebell deadlift to upright row (1 minute) – Video (Alternative: Bodyweight good mornings)

💥 THE FORGE: MAIN CIRCUIT

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

• Kettlebell goblet squats (45 sec) – Video (Bodyweight option: Bodyweight squats)

• Dumbbell thrusters (45 sec) – Video (Bodyweight option: Jump squats)

• Push-ups (45 sec) – Video

• Kettlebell swings (45 sec) – Video (Bodyweight alternative: Jumping jacks)

• Dumbbell renegade rows (45 sec) – Video (Bodyweight option: Plank shoulder taps)

🔓 ADVANCED ONSLAUGHT (OPTIONAL)

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

Instructions: Complete 2 rounds with minimal rest

• Burpee to push-up (10 reps) – Video

• Single-arm kettlebell swing (12 reps per side) – Video (Bodyweight: Bodyweight skater hops)

• Hollow body hold (45 seconds) – Video

🚀 FINAL BURN FINISHER

Format: AMRAP (As Many Rounds As Possible) – 5 minutes

• Mountain climbers (30 sec) – Video

• Jump squats (15 reps) – Video

• Plank to downward dog (30 sec) – Video

*Repeat sequence until time is up*

🧘 REINFORCE & RESTORE COOL-DOWN

1. Standing quad stretch (1 minute) – Video

2. Hamstring stretch (1 minute) – Video

3. Chest opener stretch (1 minute) – Video

4. Child's pose (1 minute) – Video

🎯 Focus & Benefits

Develops explosive power and strength, builds ironclad conditioning, and forges core stability while challenging mental toughness. Prepares you to crush your week with intensity and grit.

💡 Pro Tip

Embrace the discomfort – every rep on a Monday sets the standard for your week. Approach each set like a challenge to your discipline, not just your muscles.