Steel Tempest Assault

Date: 19 December 2025

Duration: 45 minutes

Focus: Full-body power and conditioning

Equipment: Bodyweight, kettlebell, dumbbells, mat

⚡ BATTLE WAKE-UP 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) – Video

7. Wall angels (1 minute) – Video

8. Lateral Lunge to Reverse Lunge Flow (30 sec/side) – Video

💥 WARFORGE MAIN CIRCUIT

Format: Circuit

Instructions: 4 rounds – 40 seconds work, 20 seconds rest per move – 1 minute rest between rounds

• Kettlebell Swings (power hinge) – Video

• Push-ups (grit upper body) – Video

• Dumbbell thrusters (full-body blast) – Video

• Kettlebell single-arm rows (pull strength, 20 sec/side) – Video

• Bodyweight Skater Hops (agility and lungs) – Video

• Hollow Body Hold (core armor) – Video

🔓 ELITE SIEGE TIER

*This section is optional. Advanced only – add if you want a brutal performance push.*

Instructions: 2 to 3 rounds – 30 seconds work, 15 seconds rest

• Kettlebell clean + press (alternating sides) – Video

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

• Plyo Lunges (explosive legs) – Video

🚀 FINAL STORM FINISHER

Format: 6-minute AMRAP

• Burpee to Push-Up (8 reps, modify with step-back) – Video

• Mountain climbers (40 reps total) – Video

• Russian twists with dumbbell or bodyweight (20 reps total) – Video

*Repeat sequence until time is up, minimal rest.*

🧘 ARMOR RESET COOL-DOWN

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

2. Hamstring stretch (1 minute) – Video

3. Chest opener stretch (1 minute) – Video

4. Cat-Cow Flow (1 minute) – Video

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

6. Box Breathing (1 minute) – Video

🎯 Focus & Benefits

This session builds full-body strength and power, sharpens combat-ready conditioning, and hardens your core so you can push through fatigue without breaking form.

Explosive pushes, pulls, hinges, and lunges train you to generate force fast while the finisher forges mental toughness under pressure.

💡 Pro Tip

Treat every rep like a skill rep – keep tension, controlled breathing, and clean range of motion so you become not just tougher, but more precise and efficient every week.