TODAY'S
WORKOUT

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.

Pulse Adventure – Total Body Quest

Tue, 16 September 2025

Duration

45 min

Equipment

Kettlebell, Dumbbell, Bodyweight

⚡

Launch Sequence Warm-Up

1
1. Arm circles (1 min)
Video
2
2. High knees (1 min)
Video
3
3. Leg swings (1 min)
Video
4
4. Walkouts (1 min)
Video
5
5. Bodyweight squat to lateral lunge flow (1 min)
Video
💥

Quest Circuit Main Workout

Format: Circuit

1
• Kettlebell swings (or jump squats if no KB) (45 sec)
Video / Video
2
• Push-ups (45 sec)
Video
3
• Dumbbell alternating lunges (45 sec)
Video
4
• Plank to downward dog (45 sec)
Video
5
• Mountain climbers (45 sec)
Video
🔓

Adventure Tier Challenge

Optional

This section is optional. Challenge yourself if you want more intensity.

Instructions: Complete 2 rounds, as fast and clean as possible

1
• Kettlebell clean + press (10 reps per side)
Video
2
• Burpee to push-up (10 reps)
Video
3
• Hollow body hold (30 sec)
Video
🚀

Rapid Fire Finisher

Format: AMRAP

1
• Jumping jacks (15 reps)
Video
2
• Russian twists (20 reps)
Video
🧘

Restorative Cool-Down

1
1. Standing quad stretch (1 min/side)
Video
2
2. Cat-cow stretch (1 min)
Video
3
3. Chest opener stretch (1 min)
Video
4
4. Child's pose (1 min)
Video
📋

Focus & Benefits

This circuit adventure builds total-body strength, athletic conditioning, and core power while boosting mobility and stamina. Expect to break a sweat, challenge your limits, and finish energized.

Pro Tip: Embrace the challenge mindset: Each rep is a step forward on your journey. Consistency, not perfection, transforms your results. Show up, conquer, and celebrate your progress!

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