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 BLAST – Sunday Power Flow

Sun, 31 August 2025

Duration

46 min

Equipment

Kettlebell, Dumbbell, Bodyweight

⚡

ENERGIZE – Mobility & Activation

1
1. Arm circles (1 min)
Video
2
2. Walkouts (1 min)
Video
3
3. High knees (1 min)
Video
4
4. Lateral lunges (1 min)
Video
5
5. Dynamic Hip Circles (1 min)
Video
💥

MAIN FLOW – Strength Surge Circuit

Format: 3 rounds | 40 sec on, 20 sec rest | 1 min rest between rounds

1
• Kettlebell swings (40 sec)
Video
2
• Dumbbell thrusters (40 sec)
Video
3
• Push-ups (40 sec)
Video
4
• Mountain climbers (40 sec)
Video
5
• Bodyweight Skater Hops (40 sec)
Video
🔓

CHALLENGE LEVEL – Power Quest

Advanced/Optional

This section is optional. Label it clearly as advanced.

Instructions: Complete 2 rounds for max reps, minimal rest.

1
• KB Renegade Rows (40 sec)
Video
2
• Jump squats (40 sec)
Video
3
• V-Ups (40 sec)
Video
🚀

FINISHER – Core Burnout

Format: 2 rounds, minimal rest

1
• Hollow Body Hold (30 sec)
Video
2
• Plank Shoulder Taps (1 min)
Video

Repeat if needed

🧘

COOLDOWN – Flex & Flow

1
1. Child's pose (1 min)
Video
2
2. Hamstring stretch (1 min)
Video
3
3. Chest opener stretch (1 min)
Video
4
4. Thread the needle (1 min)
Video
📋

Focus & Benefits

This session builds total-body strength, drives up your heart rate for serious calorie burn, and challenges your core from every angle. Expect enhanced power, grit, and energy for the week ahead.

Pro Tip: Stay fierce—when it burns, remember that’s your body leveling up. Focus on every rep and master your breathing for stronger lifts and deeper endurance.

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