Steel Tempest Gauntlet

Date: 17 December 2025

Duration: 45 minutes

Focus: Full-body power and conditioning

Equipment: Kettlebell, dumbbells, bodyweight, 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

💥 Main Combat Engine

Format: Circuit

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

• Kettlebell swings – 40 sec – Video Bodyweight alternative: Jump squats – Video

• Dumbbell thrusters – 40 sec – Video Bodyweight alternative: Jump squats – Video

• KB Renegade Rows – 40 sec – Video Bodyweight alternative: Dumbbell renegade rows – Video

• Kettlebell goblet squats – 40 sec – Video Bodyweight alternative: Bodyweight squats – Video

• Mountain climbers – 40 sec – Video

🔓 Elite Assault Tier

*This section is optional. Advanced only – push pace but keep form razor sharp.*

Instructions: 2 rounds | 30 seconds work, 15 seconds rest

• Kettlebell clean + press (alternate sides each rep) – Video Bodyweight alternative: Push-ups – Video

• Bodyweight Skater Hops – Video

• Hollow Body Hold – Video

🚀 Final Shock Finisher

Format: 6 minute AMRAP (as many quality rounds as possible)

• Burpee to Push-Up – 6 reps – Video

• Russian twists – 12 reps per side – Video

• Single-Leg Glute Bridge – 6 reps per side – Video

*Repeat if needed*

🧘 Armor Reset Cool-Down

1. Standing quad stretch (1 minute total) – Video

2. Seated forward fold (1 minute) – Video

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

4. Box Breathing (1 minute) – Video

🎯 Focus & Benefits

This session builds full-body strength, explosive hip power, and high-output conditioning while reinforcing core stability and lower-body endurance to harden you for real-world demands.

💡 Pro Tip

Attack every work interval with controlled aggression, but lock in one cue per move (brace, drive, or breathe) so intensity never comes at the cost of clean, powerful form.

🔁 Reminder

Want more intensity? Stack this with a steady 10 to 15 minute walk later today to sharpen recovery without dulling your edge.