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.
IRON MAELSTROM
Mon, 11 August 2025
Duration
46 min
Equipment
Kettlebell, Dumbbell, Bodyweight
⚡
THE AWAKENING WARM-UP
1
1. Arm circles (1 minute)
Video
2
2. High knees (1 minute)
Video
3
3. Dynamic Inchworm to Spiderman Lunge (1 minute)
Video
4
4. Lateral Lunge to Reverse Lunge Flow (30 sec per side)
Video
5
5. Kettlebell deadlift to upright row or Bodyweight good mornings (1 minute)
Video | Video
💥
THE FORGE CIRCUIT
Format: Circuit
Instructions: 3 rounds
1
• Kettlebell Swings (hip power)
Video
2
• Dumbbell thrusters (total-body drive)
Video
3
• KB Renegade Rows (anti-rotation pull)
Video
4
• Bodyweight Skater Hops (lateral power)
Video
5
• Hollow Body Hold (core brace)
Video
🔓
ONSLAUGHT TIER – ADVANCED
This section is optional. Label it clearly as advanced.
Instructions: EMOM 6 minutes
1
• Minute 1
Kettlebell clean + press (5 per side) – Video
2
• Minute 2
Burpee to Push-Up (10 reps | Modify: Step-back) – Video
3
• Bonus scaling
Dumbbell renegade rows if no kettlebell – Video
🚀
FINAL STORM FINISHER
Format: Tabata
1
• Mountain climbers
20 sec on, 10 sec off x 4 – Video
2
• Standing Russian Twist (DB or KB)
20 sec on, 10 sec off x 4 – Video
Repeat if needed
🧘
IRON CALM COOL-DOWN
1
1. Downward dog (45 seconds)
Video
2
2. Half-Kneeling Hip Flexor Stretch (1 min per side)
Video
3
3. Figure-4 Stretch (45 seconds per side)
Video
4
4. Box Breathing (1 minute)
Video
📋
Focus & Benefits
Builds total-body strength, hip power, and core stability while improving conditioning and lateral agility. Balanced push-pull patterns protect shoulders and reinforce bracing for safer heavy work.
Pro Tip: Own your pace: crisp reps beat sloppy speed. Keep the bell close, brace before every press, and treat every hollow hold like a heavy lift with constant tension.
