Vanguard Circuit – Relentless Grit

Date: 6 August 2025

Duration: 47 minutes

Focus: Total body power, endurance, core resilience

Equipment: Bodyweight, kettlebell, dumbbells (all optional, alternatives provided)

⚡ Core Ignition Warm-Up

1. Arm circles (1 min – moderate intensity) – Video

2. High knees (1 min – light cardio) – Video

3. Bodyweight squats (1 min – lower body activation) – Video

4. Walkouts (1 min – total body mobility) – Video

5. Dynamic Hip Circles (30 sec/side – hip mobility) – Video

💥 Dominion Main Assault

Format: Circuit – 3 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds

• Kettlebell swings (or jump squats for bodyweight) (40 sec) – Video

• Push-ups (40 sec) – Video

• Dumbbell alternating lunges (or bodyweight reverse lunge) (40 sec) – Video

• Mountain climbers (40 sec) – Video

• Kettlebell single-arm row (or dumbbell row or plank shoulder taps) (40 sec) – Video

🔓 Berserker Challenge Tier

*This section is optional. Advanced intensity only.*

Instructions: Complete 2 rounds, minimal rest

• Burpees (15 reps) – Video

• KB Renegade Rows (10 reps/side, or dumbbell renegade rows or plank shoulder taps) – Video

• Hollow Body Hold (30 sec hold) – Video

🚀 Final Onslaught Finisher

Format: Tabata – 20 sec work, 10 sec rest, alternate for 4 minutes (2 rounds each)

• Plank Jacks – Video

• Jump squats – Video

*Repeat sequence*

🧘 Steel Resolve Cool-Down

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

2. Downward dog (45 sec) – Video

3. Chest opener stretch (1 min) – Video

4. Cat-cow stretch (1 min) – Video

🎯 Focus & Benefits

This relentless circuit will build total body power, push your muscular endurance, and fortify your core—all in a warrior-style format that leaves no weakness unchallenged.

💡 Pro Tip

When intensity builds, focus on breath: controlled exhale on effort, inhale on reset. Channel the energy of the present moment—your mindset is your strongest weapon.