**Storm Brigade Workout**

Date: 17 October 2025

Duration: 45 minutes

Focus: Total Body Strength and Endurance

Equipment: Dumbbells, kettlebell, bodyweight

**Preparation Storm**

1. High Knees (30 seconds) – Video

2. Leg Swings (30 seconds) – Video

3. Jumping Jacks (1 minute) – Video

4. Kettlebell Deadlift to Upright Row (1 minute) – Video

5. Bear Crawl (30 seconds) – Video

**Battle Core Strength**

Format: AMRAP Circuit

Instructions: Complete as many rounds as possible within 20 minutes. Rest for 1 minute between rounds.

• Dumbbell Alternating Lunges (12 reps per leg) – Video

• Kettlebell Swings (20 reps) – Video

• Push-Ups (15 reps) – Video

• Plank to Downward Dog (10 reps) – Video

• Burpees (10 reps) – Video

**Elite Warrior Challenge**

*This section is optional. Label it clearly as advanced.*

Instructions: Complete one round with minimal rest.

• Kettlebell Goblet Squats (20 reps) – Video

• Dumbbell Thrusters (15 reps) – Video

• Single-Leg Glute Bridge (15 reps per leg) – Video

**Finish with Fury**

Format: Tabata (20 seconds work + 10 seconds rest for 8 rounds)

• Jump Squats – Video

• Mountain Climbers – Video

**Cool Down Operations**

1. Standing Quad Stretch – Video

2. Hamstring Stretch – Video

3. Chest Opener Stretch – Video

4. Seated Forward Fold (1 minute) – Video

**Focus & Benefits**

This workout enhances strength, endurance, and agility, preparing you for demanding physical challenges. It includes a mix of bodyweight exercises and equipment to build a robust foundation.

**Pro Tip**

Focus on proper form over speed during exercises. This ensures safety and effectiveness in your workout routine.