All workouts require just a kettlebell, dumbbell or can be done with bodyweight. Before starting the workout, please read our disclaimer here to ensure your safety and understanding of the risks involved.
<b>Siege Engine Circuit</b>
Mon, 12 January 2026
Duration
1 min
Equipment
Kettlebell, Dumbbell, Bodyweight
⚡
Battle Ignition Warm-Up
1
1. Arm circles (1 minute total)
Video
2
2. High knees (1 minute)
Video
3
3. Bodyweight Squat to Lateral Lunge Flow (1 minute)
Video
4
4. Dynamic Inchworm to Spiderman Lunge (1 minute)
Video
5
5. Bear Crawl → Crab Walk (1 minute forward/backward)
Video
💥
Core Assault Main Circuit
Format: Circuit
Instructions: 4 rounds | 40 seconds work, 20 seconds rest per exercise | 1 minute rest between rounds
1
• Kettlebell swings (power hip drive)
Video - 40 seconds each round - Bodyweight alternative: Jump squats - Video
2
• Kettlebell goblet squats
Video - 40 seconds - Bodyweight alternative: Bodyweight squats - Video
3
• Dumbbell thrusters
Video - 40 seconds - Bodyweight alternative: Jump squats - Video
4
• KB or DB renegade rows (choose tool)
KB: Video - DB: Video - 40 seconds - Bodyweight alternative: Push-Up to Side Plank - Video
5
• Mountain climbers (speed under control)
Video - 40 seconds
6
• Russian twists (with dumbbell or bodyweight)
Video - 40 seconds
🔓
Elite Siege Tier
Optional
This section is optional. Advanced only if energy and form are strong.
Video - 30 seconds - Bodyweight alternative: Burpee to Push-Up - Video
2
• Single-leg Romanian deadlift (8 reps per side, repeat until time)
Video - Bodyweight alternative: Single-Leg Glute Bridge - Video
3
• Plyo Lunges (explosive legs)
Video - 30 seconds - Low-impact alternative: BW reverse lunge - Video
🚀
Final Impact Finisher
Alternate between the two moves each round.
Format: Tabata (8 rounds total
1
• Burpees
Video - Rounds 1, 3, 5, 7
2
• Plank Jacks
Video - Rounds 2, 4, 6, 8
Repeat full Tabata once more if you want a 6-8 minute finisher and can maintain form.
🧘
Silent Aftermath Cool-Down
1
1. Standing quad stretch (30 seconds per side)
Video
2
2. Seated forward fold (1 minute)
Video
3
3. Child's Pose → Thread the Needle (1 minute)
Video
4
4. Box Breathing (1 minute)
Video
📋
Focus & Benefits
This session forges full-body strength, power, and conditioning while hardening your core and lungs for combat-level effort. Expect improved hip drive, squat strength, push and pull balance, and mental resilience under fatigue.
Pro Tip: In every round, pick one thing to dominate – tighter bracing, smoother breathing, or cleaner reps – and attack that detail relentlessly. Progress follows the athlete who refines the basics with intensity, not the one who chases chaos.
