2025 07 05 Week 1 Cycle 2 Full Body Forge Fire
Let’s build a high-octane full-body circuit to match the power and speed focus of Week 4, Saturday. This will combine strength, cardio, and explosiveness—perfect to round out your training cycle before recovery.
🔥 Week 4 Full-Body Circuit: “Forge & Fire”
Style: AMRAP (As Many Rounds As Possible)
Duration: 20–25 minutes
Equipment Needed: Dumbbells or kettlebells, pull-up bar, timer
Goal: Total-body challenge with explosive power and cardiovascular intensity
🧠 Warm-up (8–10 min)
Loosen the joints and prep your nervous system:
- Jump rope or high knees – 2 min
- Hip openers + world’s greatest stretch – 1 min/side
- Bodyweight squats – 15 reps
- Push-ups – 10 reps
- Inchworm to plank with reach – 6 reps
- Dead hang – 30 sec
💪 Forge & Fire Circuit (AMRAP – 20–25 min)
Complete as many rounds as you can with controlled intensity:
| Exercise | Reps | Focus |
|---|---|---|
| Dumbbell Thrusters | 12 reps | Full body, power |
| Pull-ups or Jumping Pull-ups | 10 reps | Upper back, arms |
| Kettlebell or Dumbbell Swings | 15 reps | Posterior chain, cardio |
| Push-ups (explosive if possible) | 12 reps | Upper body push, speed |
| Reverse Lunges (weighted optional) | 10/leg | Legs, glutes, balance |
| Russian Twists (weighted) | 20 reps | Core, rotation |
| Burpees | 8–10 reps | Conditioning finisher |
💡 Pro tip: After each round, take a 30–45 sec breather. If you’re feeling spicy by round 3, keep the rest minimal and aim for consistency across rounds.
🧊 Cool-down (5–8 min)
- Deep squat hold – 60 sec
- Seated hamstring stretch – 30 sec/side
- Thread-the-needle thoracic rotation – 4x/side
- Child’s pose breathing – 1–2 min
Want a printable version, or shall I plug this into a tracker with the rest of your weekly plan?