Steel Storm Gauntlet

Date: 12 December 2025

Duration: 45 minutes

Focus: Full-body power and conditioning

Equipment: Kettlebell, dumbbells, bodyweight, mat

⚡ IRONCLAD IGNITION

1. Arm circles – 1 minute – Video

2. Bodyweight squats – 1 minute – Video

3. Dynamic Hip Circles – 30 sec/side – Video

4. Dynamic Inchworm to Spiderman Lunge – 1 minute – Video

5. Bear Crawl → Crab Walk – 1 minute forward/backward – Video

6. Bodyweight Squat to Lateral Lunge Flow – 1 minute – Video

💥 MAIN BATTLE CIRCUIT

Format: Strength and conditioning circuit

Instructions: 4 rounds – 40 sec work, 20 sec rest per move – 75 sec rest between rounds

• Kettlebell goblet squats – 40 sec – Video | Bodyweight option: Bodyweight squats – Video

• Kettlebell Swings – 40 sec – Video | Bodyweight option: Jump squats – Video

• Dumbbell thrusters – 40 sec – Video | Bodyweight option: Burpees – Video

• KB Renegade Rows – 40 sec – Video | Bodyweight option: Push-Up to Side Plank – Video

• Standing Russian Twist (KB or DB) – 40 sec – Video | Bodyweight option: Russian twists – Video

🔓 WARFORGED TIER – ADVANCED

*This section is optional and for advanced athletes only.*

Instructions: 2 rounds – move fast but stay clean – 30 sec rest between moves

• Kettlebell clean + press – 10 reps per side – Video | Bodyweight option: Push-ups – Video

• Single-leg Romanian deadlift – 8 reps per side – Video | Bodyweight option: Single-Leg Glute Bridge – Video

• Mountain Climber Twists – 45 seconds – Video | Bodyweight option: Mountain climbers – Video

🚀 FINAL ONSLAUGHT FINISHER

Format: 6 minute EMOM (every minute on the minute)

Odd minutes: 8 Burpee to Push-Up – Video | Modify by stepping back

Even minutes: 12 Bodyweight Skater Hops (each side) – Video

*Repeat for all 6 minutes. If you finish early, rest until the next minute starts.*

🧘 ARMOR RESET COOLDOWN

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

2. Hamstring stretch – 1 minute – Video

3. Child's Pose → Thread the Needle – 1 minute – Video

4. Figure-4 Stretch – 30 sec/side – Video

5. Box Breathing – 1 minute – Video

🎯 Focus & Benefits

This gauntlet builds full-body strength, explosive power, and combat-ready conditioning while reinforcing core stability and mental grit through escalating circuits and a dense finisher.

💡 Pro Tip

Treat every rep like a skill repetition: lock in your brace, own your breathing, and move with controlled aggression instead of chasing sloppy speed.