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.
Storm Engine Gauntlet
Wed, 10 December 2025
Duration
45 min
Equipment
Kettlebell, Dumbbell, Bodyweight
⚡
Ironclad Warm-Up Protocol
1
1. Arm circles
1 minute – Video
2
2. Bodyweight squats
1 minute – Video
3
3. Dynamic Hip Circles
30 sec/side – Video
4
4. Dynamic Inchworm to Spiderman Lunge
1 minute – Video
5
5. Bodyweight Squat to Lateral Lunge Flow
1 minute – Video
Total: 8 to 10 minutes, move smoothly and build speed gradually.
💥
War Machine Main Circuit
Format: Circuit
Instructions: 4 rounds
1
• Kettlebell swings
40 sec – Video – Bodyweight alternative: Jump squats – Video
2
• Kettlebell goblet squats
40 sec – Video – Bodyweight alternative: Bodyweight squats – Video
3
• KB Renegade Rows
40 sec – Video – Bodyweight alternative: Push-ups – Video
4
• Kettle bell alternating reverse lunges
40 sec – Video – Bodyweight alternative: BW reverse lunge – Video
5
• Standing Russian Twist
40 sec – Video – Bodyweight alternative: Russian twists – Video
🔓
Elite Assault Tier
This section is optional and advanced. Hit it only if you still have clean form and power.
Instructions: 2 to 3 rounds
1
• Kettlebell clean + press
30 sec – Video – Bodyweight alternative: Burpees – Video
2
• Single-leg Romanian deadlift
30 sec/side – Video – Bodyweight alternative: Single-Leg Glute Bridge – Video
3
• Mountain Climber Twists
30 sec – Video – Bodyweight alternative: Mountain climbers – Video
🚀
Final Impact Finisher
Format: 6 minute AMRAP (as many quality rounds as possible).
1
• Burpee to Push-Up
10 reps – Video
2
• Plank Jacks
20 reps – Video
3
• Bicycle crunches
20 reps – Video
Repeat the 3-move cycle until time is up, staying sharp under fatigue.
🧘
Steel Recovery Cool-Down
1
1. Standing quad stretch
1 min total – Video
2
2. Hamstring stretch
1 minute – Video
3
3. Child's Pose → Thread the Needle
1 minute – Video
4
4. Box Breathing
1 minute – Video
Total: 5 to 8 minutes, breathe slowly and let your heart rate drop.
📋
Focus & Benefits
This session builds explosive hip power, full-body strength endurance, and anti-rotation core control while driving conditioning to a combat-ready level. The mix of loaded and bodyweight work trains resilience under fatigue and sharpens movement quality at higher intensities.
Pro Tip: Own your pacing in the main circuit: move like a machine, not a sprinter, so you can attack every round with the same controlled aggression instead of fading early.
