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.

PULSE BLITZ – Thursday Energy Circuit

Thu, 4 September 2025

Duration

45 min

Equipment

Kettlebell, Dumbbell, Bodyweight

⚡

Launch Activation

1
1. Arm circles (1 minute)
Video
2
2. High knees (1 minute)
Video
3
3. Leg Swings (30 sec/side)
Video
4
4. Dynamic Inchworm to Spiderman Lunge (1 minute)
Video
5
5. Jumping jacks (1 minute)
Video
💥

Core Circuit Surge

Format: Circuit

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

Pulse Mastery Tier

Optional – Advanced

This section is optional. Advanced challenge for those who want more.

Instructions: Complete 2 rounds, minimal rest

1
• Burpees (15 reps)
Video
2
• KB Renegade Rows (10/side)
Video
3
• Jump squats (20 reps)
Video
🚀

Lightning Finisher

Format: AMRAP

1
• Plank Jacks (20 reps)
Video
2
• V-Ups (10 reps)
Video

Repeat as many rounds as possible

🧘

Pulse Cooldown Flow

1
1. Standing quad stretch (45 sec/side)
Video
2
2. Hamstring stretch (45 sec/side)
Video
3
3. Chest opener stretch (1 min)
Video
4
4. Child's pose (1 min)
Video
🎯

Focus & Benefits

This circuit delivers explosive cardio, relentless core strength, and full-body conditioning, building power, agility, and endurance for every athlete.

Pro Tip: Embrace the challenge – focus on powerful, controlled movement with every rep. Let your breath guide the pace and fuel your drive to finish strong.

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