Storm Surge – Intense Power Circuit

Date: October 1, 2025

Duration: 45 minutes

Focus: Full-body strength and endurance

Equipment: Dumbbells, bodyweight

**Battle Ready Warm-Up**

1. Jumping Jacks (1 minute) – Video

2. Leg Swings (30 seconds per leg) – Video

3. Bodyweight Squats (30 seconds) – Video

4. Bear Crawl (1 minute) – Video

5. High Knees (30 seconds) – Video

**The Storm Circuit**

Format: Circuit (3 rounds, 40 seconds work, 20 seconds rest)

Instructions: Complete each exercise in the circuit, then rest before repeating.

1. Dumbbell Deadlifts (10 reps) – Video (Bodyweight alternative: Good Mornings)

2. Push-Ups (10 reps) – Video

3. Dumbbell Lunges (10 reps per leg) – Video

4. Plank to Downward Dog (20 reps) – Video

5. Burpees (10 reps) – Video (Bodyweight alternative: Step-back Burpees)

**Thunderbolt Challenge**

*Optional for advanced users*

Instructions: Complete each exercise without rest, then take a 1-minute rest before repeating.

1. Dumbbell Thrusters (10 reps) – Video

2. Mountain Climbers (30 seconds) – Video

3. Plank Jacks (30 seconds) – Video

**Final Strike Finisher**

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

1. Jump Squats – Video

2. High Knees – Video

Repeat if needed.

**Storm Calm Cool-Down**

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 is designed to build full-body strength and enhance endurance. It targets major muscle groups and includes cardio elements to improve overall fitness.

**Pro Tip**

Stay hydrated and listen to your body. Rest when needed, but push yourself to complete each round with intensity.