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.
MECH STRIKE – Friday Total Circuit
Fri, 12 September 2025
Duration
4 min
Equipment
Kettlebell, Dumbbell, Bodyweight
Equipment
⚡
System Boot Warm-Up
1
1. Arm circles (1 min)
Video2
2. High knees (1 min)
Video3
3. Bodyweight squats (1 min)
Video4
4. Leg Swings (1 min)
Video5
5. Bear crawl (1 min)
Video💥
Core Protocol Circuit
Format: 3 rounds | 40 sec work, 20 sec rest | 60 sec rest between rounds
1
• Kettlebell goblet squats (40 sec)
Video2
• Push-ups (40 sec)
Video3
• Dumbbell renegade rows (40 sec)
Video4
• Bodyweight Skater Hops (40 sec)
Video5
• Mountain climbers (40 sec)
Video🔓
Advanced Override Tier
This section is optional. Advanced challenge
Instructions: Perform 2 additional rounds of the following for 45 sec each, 15 sec rest.
1
• Kettlebell swings
Video2
• Burpee to Push-Up
Video3
• V-Ups
Video🚀
Final Surge Finisher
Format: Tabata
1
• Jump squats
Video2
• Plank jacks
VideoAlternate for 4 minutes
🧘
Shutdown Sequence Cool-Down
1
1. Chest opener stretch
Video2
2. Standing quad stretch
Video3
3. Hamstring stretch
Video4
4. Child's pose
Video🎯
Focus & Benefits
This relentless circuit delivers total-body strength, explosive power, and core fortitude. Expect improved muscular endurance, better coordination, and a cardio spike that builds true grit and functional power.
Pro Tip: Visualize yourself as a machine powering through every rep. When fatigue hits, focus on your breathing and technique – that’s where real progress is forged.
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