TODAY'S
WORKOUT

All workouts require just a kettlebell, dumbbell or can be done with bodyweight. Before starting the workout, please read our disclaimer to ensure your safety and understanding of the risks involved.

Adventure Pulse Circuit

Sat, 18 July 2026

Duration

42 minutes, plus 5 minutes with Optional Challenge

Focus

Full-body strength and cardio

Equipment

Kettlebell, with dumbbell and bodyweight options, plus mat if needed

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Warm-Up

Duration: 9 minutes.

Instructions: 2 rounds. 30 seconds each.

1
Scapular push-up - 30 seconds
2
Fire hydrant - 30 seconds
3
Hip thrust - 30 seconds
4
Wall sit calf raise - 30 seconds
5
Quadruped hip extension - 30 seconds
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Main Workout

Format: Choose Your Path.

Time Cap: 16 minutes.

Instructions: Perform each station for 4 minutes, rotating stations every minute. Choose a load that leaves 2-3 clean reps in reserve.

1
Kettlebell squat to press - 8 reps. Dumbbell option: Dumbbell squat to press - 8 reps - Video. Bodyweight option: Squat to lateral lunge - 8 reps - Video.
2
Kettlebell dead clean - 6 reps. Dumbbell option: Dumbbell power clean - 6 reps - Video. Bodyweight option: Single-leg good morning - 6 reps - Video.
3
Kettlebell push press - 7 reps. Dumbbell option: Dumbbell push press - 7 reps - Video. Bodyweight option: Pike push-up - 7 reps - Video.
4
Kettlebell farmer's carry - 30 seconds. Dumbbell option: Dumbbell farmer's carry - 30 seconds - Video. Bodyweight option: Bear squat - 30 seconds - Video.
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Beginner Level

Reduce each station to 3 minutes, halve the reps (e.g., 4‑5 reps per set) and take a 30‑second rest between minutes; keep effort around 5/10 and focus on maintaining good form.

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Intermediate / Advanced Options

Option 1: Add 2 extra reps per set while keeping the minute rotation.

Option 2: Increase the load by 2‑4β€―kg for each kettlebell and dumbbell movement.

Option 3: Extend the farmer's carry to 45 seconds for a greater endurance challenge.

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Finisher

Format: Sweat ladder.

Instructions: Perform the ladder descending from 12 to 6 reps, resting 15 seconds between each set.

1
Kettlebell swing high pull - 12/10/8/6 reps. Dumbbell option: Dumbbell high pull - 12/10/8/6 reps - Video. Bodyweight option: Dive bomber push-up - 12/10/8/6 reps - Video.
2
Kettlebell goblet squat pulse - 12/10/8/6 reps. Dumbbell option: Dumbbell squat pulse - 12/10/8/6 reps - Video. Bodyweight option: Squat pulse - 12/10/8/6 reps - Video.
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Optional Challenge Tier

Complete the standard workout first. Add this challenge only if you still feel strong, your technique remains solid, and you want the most intense version of the session.

Format: Hybrid mash-up.

Instructions: Perform each station for 30 seconds, moving instantly to the next without rest.

1
Kettlebell double kettlebell snatch - 30 seconds. Dumbbell option: Double dumbbell snatch - 30 seconds - Video. Bodyweight option: Burpee broad jump - 30 seconds - Video.
2
Kettlebell alternating kettlebell snatch - 30 seconds. Dumbbell option: Alternating dumbbell snatch - 30 seconds - Video. Bodyweight option: Tuck jump - 30 seconds - Video.
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Cool-Down

Duration: 7 minutes.

Instructions: Gentle breathing, stretch each side.

1
Hamstring walkout - 90 seconds
2
Side-lying leg raise - 60 seconds
3
Wall sit march - 60 seconds
4
Single-leg calf raise - 60 seconds
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Focus and Benefits

This session builds functional strength, cardiovascular capacity and core stability. The Choose Your Path format keeps you moving and adapting, perfect for a fun, empowering Saturday.

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