TODAY'S
WORKOUT
All workouts require just a kettlebell, dumbbell or can be done with bodyweight. Before starting the workout, please read our disclaimer to ensure your safety and understanding of the risks involved.
IRON ASCENT: Friday Grit Circuit
Fri, 27 June 2025
Duration
45 min
Equipment
Kettlebell, Dumbbell, Bodyweight
Equipment
⚡
WARRIOR'S WAKE-UP
1
1. Arm circles (1 min
mobility and shoulder prep) – Video2
2. High knees (1 min
elevate heart rate) – Video3
3. Walkouts (1 min
core and hamstring activation) – Video4
4. Lateral lunges (30 sec/side
hip mobility) – Video5
5. Jumping jacks (1 min
full body warm-up) – Video💥
THE FORGE: STRENGTH CIRCUIT
Format: Circuit | 3 rounds | 45 sec work, 15 sec rest | 1 min rest between rounds
1
• Kettlebell goblet squats (or bodyweight squats) (45 sec)
Video2
• Push-ups (45 sec)
Video3
• Dumbbell renegade rows (or plank shoulder taps) (45 sec)
Video4
• Kettlebell swings (or jump squats for bodyweight) (45 sec)
Video5
• Mountain climbers (45 sec)
Video🔓
FINAL ASSAULT: OPTIONAL ADVANCED TIER
This section is optional. Push your limits—only for those seeking true battle!
Instructions: 2 rounds | 30 sec each | minimal rest
1
• Burpees
Video2
• Kettlebell clean + press (or push-up to side plank for bodyweight)
Video3
• Jump squats
Video🚀
FINAL BURNOUT
Format: Tabata | 20 sec on, 10 sec off | 4 minutes
1
• Plank jacks
Video2
• V-Ups
VideoAlternate movements each round
🧘
DESCENT: COOL-DOWN
1
1. Standing quad stretch (1 min/side)
Video2
2. Hamstring stretch (1 min)
Video3
3. Chest opener stretch (1 min)
Video4
4. Child's pose (1 min)
Video🎯
Focus & Benefits
This circuit fuses lower and upper body power, core strength, and conditioning for total-body grit. Promotes muscle building, explosive endurance, and unbreakable mental fortitude.
Pro Tip: Intensity builds resilience—embrace each rep, control your breathing, and visualize conquering the toughest set. Finish strong, and you'll carry that grit into every part of your day.
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