Steelcore Monday Grind

Date: 3 November 2025

Duration: 47 minutes

Focus: Full-body strength, grit, and stamina

Equipment: Dumbbells, kettlebell, bodyweight, mat

⚡ Combat-Ready Warm-Up

1. Arm circles (1 min) – Video

2. Bodyweight squats (1 min) – Video

3. High knees (1 min) – Video

4. Leg Swings (1 min) – Video

5. Walkouts (1 min) – Video

💥 Core Assault Circuit

Format: 3 rounds | 45 sec per move | 15 sec rest | 1 min rest after each full round

• Kettlebell swings (45 sec) – Video

• Push-ups (45 sec) – Video

• Dumbbell thrusters (45 sec) – Video

• Mountain climbers (45 sec) – Video

• Bodyweight Skater Hops (45 sec) – Video

🔓 Titan’s Gauntlet (Advanced)

*This section is optional. Push your limits if you want maximum challenge.*

Instructions: 2 rounds, minimal rest

• Kettlebell clean + press (10 reps/side) – Video

• Burpees (45 sec) – Video

• Hollow Body Hold (45 sec) – Video

🚀 Final Lockdown Finisher

Format: 4-minute AMRAP (as many rounds as possible)

• Plank to downward dog (10 reps) – Video

• Jump squats (10 reps) – Video

*Repeat sequence continuously for 4 minutes*

🧘 Ironclad Recovery Cool-Down

1. Standing quad stretch (1 min/side) – Video

2. Chest opener stretch (1 min) – Video

3. Downward dog (1 min) – Video

4. Child's pose (1 min) – Video

🎯 Focus & Benefits

Unleashes total-body strength and stamina, torches fat, and forges mind-muscle resilience. Builds functional athleticism and core power with a relentless, combat-inspired sequence.

💡 Pro Tip

Attack each round like a mission: pace with intensity, keep rest honest, and visualize finishing stronger than you started.