Steel Storm Protocol

Date: 8 December 2025

Duration: 45 minutes

Focus: Full-body power and conditioning

Equipment: Bodyweight, kettlebell or dumbbells, mat

⚡ Battle Ignition Warm-Up

1. Arm circles (1 minute) – Video

2. Bodyweight squats (1 minute) – Video

3. High knees (1 minute) – Video

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

5. Bodyweight Squat to Lateral Lunge Flow (1 minute) – Video

6. Bear Crawl → Crab Walk (1 minute forward/backward) – Video

7. Wall angels (1 minute) – Video

Total: 8 minutes at easy-moderate intensity

💥 War Machine Circuit

Format: Circuit

Instructions: 4 rounds | 40 seconds work, 20 seconds rest per exercise | 1 minute rest between rounds (about 24 minutes)

• Kettlebell swings – 40 sec – Video

Bodyweight alternative: Jump squats – 40 sec – Video

• Push-Up to Side Plank – 40 sec – Video

Bodyweight only, no equipment needed

• Kettlebell goblet squats – 40 sec – Video

Bodyweight alternative: Bodyweight squats – 40 sec – Video

• KB Renegade Rows – 40 sec – Video

Bodyweight alternative: Dumbbell renegade rows with very light DBs or just bodyweight Plank Shoulder Taps – 40 sec – Video

• Mountain climbers – 40 sec – Video

• Standing Russian Twist (with kettlebell or dumbbell) – 40 sec – Video

Bodyweight alternative: Russian twists – 40 sec – Video

🔓 Elite Fury Tier

*This section is optional. Advanced only – add after the main circuit if you still have gas in the tank.*

Instructions: 2 rounds | 30 seconds work, 15 seconds rest | 1 minute rest between rounds (about 6 minutes)

• Burpee to Push-Up – 30 sec – Video

Modify: Step-back burpee with incline push-up as needed

• Single-leg Romanian deadlift (with kettlebell or dumbbell) – 30 sec/side – Video

Bodyweight alternative: Single-Leg Glute Bridge – 30 sec/side – Video

• Hollow Body Hold – 30 sec – Video

🚀 Final Impact Finisher

Format: Core and cardio ladder – 2 rounds back to back (about 5 minutes)

• Plank Jacks – 30 sec – Video

• Bicycle crunches – 30 sec – Video

• Bodyweight Skater Hops – 30 sec – Video

*Repeat the 3-move sequence twice with minimal rest*

🧘 Warrior Shutdown Cool-Down

1. Standing quad stretch (30 sec/side) – Video

2. Hamstring stretch (1 minute) – Video

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

4. Figure-4 Stretch (30 seconds per side) – Video

5. Box Breathing (1 minute) – Video

Total: 5 to 7 minutes of downshifting

🎯 Focus & Benefits

This session builds full-body strength and explosive power, sharpens core stability, and pushes your conditioning so you can stay strong under fatigue while maintaining solid, battle-ready form.

💡 Pro Tip

Attack each work interval with intent