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.
MECHANIZED VELOCITY: Friday Circuit Surge
Fri, 15 August 2025
Duration
45 min
Equipment
Kettlebell, Dumbbell, Bodyweight
β‘
SYSTEMS ONLINE: Warm-Up Protocol
1
1. Arm circles (1 min, controlled)
Video
2
2. Bodyweight squats (1 min, steady pace)
Video
3
3. High knees (1 min, drive knees up fast)
Video
4
4. Bear crawl (1 min, forward and backward)
Video
5
5. Dynamic Inchworm to Spiderman Lunge (1 min, mobility)
Video
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MAINFRAME STRIKE: Machine Circuit
Format: Circuit
1
β’ Kettlebell swings (or jump squats for bodyweight) (40 sec)
This section is optional. Advanced challenge for relentless warriors.
Instructions: Complete 2 rounds as fast as possible
1
β’ Burpee to Push-Up (10 reps)
Video
2
β’ Kettlebell clean + press (10/side, or push-up to side plank as bodyweight option)
Video
3
β’ Hollow Body Hold (45 sec)
Video
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FINAL DRIVE: Power Finisher
Format: Core EMOM (Every Minute On the Minute for 6 minutes)
1
β’ V-Ups (12 reps)
Video
2
β’ Plank Shoulder Taps (remaining time each minute)
Video
Repeat for 6 minutes
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SYSTEMS RECOVERY: Cool-Down
1
1. Standing quad stretch (1 min/side)
Video
2
2. Chest opener stretch (1 min)
Video
3
3. Hamstring stretch (1 min/side)
Video
4
4. Child's pose (1 min)
Video
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Focus & Benefits
This circuit attacks every major muscle group, supercharging strength and endurance while pushing your conditioning and mental grit to the edge. Expect elevated heart rate, increased power, and a serious boost in full-body resilience.
Pro Tip: Power is built by consistency under pressure β show up with intent, keep your rest intervals honest, and focus on one rep at a time. Machines donβt quit β neither do you.
