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.

MECH STRIKE – Friday Total Circuit

Fri, 12 September 2025

Duration

4 min

Equipment

Kettlebell, Dumbbell, Bodyweight

⚡

System Boot Warm-Up

1
1. Arm circles (1 min)
Video
2
2. High knees (1 min)
Video
3
3. Bodyweight squats (1 min)
Video
4
4. Leg Swings (1 min)
Video
5
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)
Video
2
• Push-ups (40 sec)
Video
3
• Dumbbell renegade rows (40 sec)
Video
4
• Bodyweight Skater Hops (40 sec)
Video
5
• 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
Video
2
• Burpee to Push-Up
Video
3
• V-Ups
Video
🚀

Final Surge Finisher

Format: Tabata

1
• Jump squats
Video
2
• Plank jacks
Video

Alternate for 4 minutes

🧘

Shutdown Sequence Cool-Down

1
1. Chest opener stretch
Video
2
2. Standing quad stretch
Video
3
3. Hamstring stretch
Video
4
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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