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.
STEEL CIRCUIT: MONDAY DOMINANCE
Mon, 14 July 2025
Duration
48 min
Equipment
Kettlebell, Dumbbell, Bodyweight
⚡
STORM LAUNCH 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. Kettlebell deadlift to upright row (1 minute)
Video (Alternative: Bodyweight good mornings)
💥
THE FORGE: MAIN CIRCUIT
Format: Circuit | 3 rounds | 45 sec work, 15 sec rest | 1 min rest between rounds
1
• Kettlebell goblet squats (45 sec)
Video (Bodyweight option: Bodyweight squats)
2
• Dumbbell thrusters (45 sec)
Video (Bodyweight option: Jump squats)
3
• Push-ups (45 sec)
Video
4
• Kettlebell swings (45 sec)
Video (Bodyweight alternative: Jumping jacks)
5
• Dumbbell renegade rows (45 sec)
Video (Bodyweight option: Plank shoulder taps)
🔓
ADVANCED ONSLAUGHT
OPTIONAL
This section is optional. For advanced warriors only.
Instructions: Complete 2 rounds with minimal rest
1
• Burpee to push-up (10 reps)
Video
2
• Single-arm kettlebell swing (12 reps per side)
Video (Bodyweight: Bodyweight skater hops)
3
• Hollow body hold (45 seconds)
Video
🚀
FINAL BURN FINISHER
Format: AMRAP (As Many Rounds As Possible)
1
• Mountain climbers (30 sec)
Video
2
• Jump squats (15 reps)
Video
3
• Plank to downward dog (30 sec)
Video
Repeat sequence until time is up
🧘
REINFORCE & RESTORE COOL-DOWN
1
1. Standing quad stretch (1 minute)
Video
2
2. Hamstring stretch (1 minute)
Video
3
3. Chest opener stretch (1 minute)
Video
4
4. Child's pose (1 minute)
Video
📋
Focus & Benefits
Develops explosive power and strength, builds ironclad conditioning, and forges core stability while challenging mental toughness. Prepares you to crush your week with intensity and grit.
Pro Tip: Embrace the discomfort – every rep on a Monday sets the standard for your week. Approach each set like a challenge to your discipline, not just your muscles.
