TODAY'S
WORKOUT

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.

Dominion Circuit – Monday Assault

Mon, 6 October 2025

Duration

4 min

Equipment

Kettlebell, Dumbbell, Bodyweight

⚡

Battle-Ready Warm-Up

1
1. Arm circles (1 minute)
Video
2
2. Bodyweight squats (1 minute)
Video
3
3. High knees (1 minute)
Video
4
4. Walkouts (1 minute)
Video
5
5. Lateral lunges (1 minute)
Video
💥

War Machine Main Circuit

Format: Circuit

Instructions: 3 rounds | 40 seconds work, 20 seconds rest | 1 minute rest between rounds

1
• Push-ups (max reps)
Video
2
• Dumbbell thrusters (12 reps)
Video
3
• Kettlebell swings (15 reps)
Video (Sub: Jump squats – Video)
4
• Mountain climbers (40 seconds)
Video
5
• Renegade Rows to Push-Up (10 reps)
Video (Sub: Plank Shoulder Taps – Video)
🔓

Ironclad Challenge Tier

This section is optional. Advanced users only—test your limits.

Instructions: Complete 2 rounds as quickly as possible

1
• Burpees (15 reps)
Video
2
• Single-leg Romanian deadlift (10/side)
Video (Sub: Single-leg glute bridge – Video)
3
• Hollow Body Hold (40 seconds)
Video
🚀

Last Stand Finisher

Format: Tabata

1
• Bodyweight Skater Hops
Video
2
• Plank Jacks
Video

Alternate exercises every round

🧘

Recovery Protocol Cool-Down

1
1. Hamstring stretch (45 seconds/side)
Video
2
2. Chest opener stretch (45 seconds)
Video
3
3. Cat-cow stretch (1 minute)
Video
4
4. Child's pose (1 minute)
Video
📋

Focus & Benefits

Ignites full-body muscle groups, torches calories, boosts endurance, and forges unwavering grit. Sharpened core, improved explosiveness, and combat-ready conditioning await.

Pro Tip: When fatigue sets in, focus on your breathing—short, sharp inhales with strong exhales. This powers your engine and clears your mind for the next rep.

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