Defense Force offers a well‑rounded mix of lower‑body strength, core stability and upper‑body endurance. The split lunges and calf raises fire up your legs and glutes, while the plank variations challenge your core and shoulders to stabilise under pressure. Transitioning into controlled push‑up crunches and shoulder taps keeps your arms working and your heart rate elevated, before finishing with a quick burst of punches to sharpen coordination and timing.

This workout is especially good for anyone who enjoys functional, martial arts-inspired training. It teaches you to generate power from the ground up and to maintain balance through every movement. Each set flows smoothly into the next, keeping you mentally engaged as you switch from static holds to dynamic strikes. It’s the kind of session that leaves you feeling stronger and more prepared for whatever comes your way.