Steel Storm: Full-Body Intensity

Date: 20 June 2025

Duration: 45 minutes

Focus: Total-body strength and metabolic power

Equipment: Bodyweight, kettlebell (optional), dumbbells (optional), mat

⚡ WARRIOR IGNITION (Warm-Up)

1. Arm circles (1 min) – Video

2. High knees (1 min) – Video

3. Bodyweight squats (1 min) – Video

4. Walkouts (1 min) – Video

5. Dynamic Hip Circles (30 sec/side) – Video

💥 THE FORGE (Main Workout)

Format: Circuit

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

• Kettlebell goblet squats (or bodyweight squats) (45 sec) – Video

• Push-ups (45 sec) – Video

• Dumbbell renegade rows (or plank shoulder taps) (45 sec) – Video

• Mountain climbers (45 sec) – Video

• Bodyweight Skater Hops (45 sec) – Video

🔓 RAMPAGE TIER (Optional Challenge)

*This section is optional. Label it clearly as advanced.*

Instructions: 2 rounds | 30 sec each, no rest between moves

• Kettlebell swings (or jump squats) – Video

• Renegade Rows to Push-Up (with dumbbells or bodyweight) – Video

• V-Ups – Video

🚀 FINAL BURN (Finisher)

Format: Tabata (8 rounds | 20 sec work, 10 sec rest)

• Burpees – Video

• Plank Jacks (alternate every round) – Video

*Repeat if needed*

🧘 IRON CALM DOWN (Cool-Down)

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

2. Hamstring stretch (1 min) – Video

3. Child's pose (1 min) – Video

4. Cat-cow stretch (1 min) – Video

🎯 Focus & Benefits

This battle-ready circuit unleashes full-body power, ignites your core, and forges serious muscular endurance. Expect grit, sweat, and a major metabolic boost.

💡 Pro Tip

Attack each round like a warrior: push past your comfort, focus on form under fatigue, and remind yourself—the storm is where true strength is forged.