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 Circuit – Sunday Energy Surge

Sun, 14 September 2025

Duration

47 min

Equipment

Kettlebell, Dumbbell, Bodyweight

⚡

Wake-Up Wave Warm-Up

1
1. Arm circles (1 minute
light, dynamic) – Video
2
2. Bodyweight squats (1 minute
steady pace) – Video
3
3. Dynamic Hip Circles (30 sec/side
hip mobility) – Video
4
4. Walkouts (1 minute
gentle full-body activation) – Video
5
5. High knees (1 minute
elevate heart rate) – Video
💥

Core Quest Main Circuit

Format: Circuit

1
• Dumbbell thrusters (strength, power, full-body)
Video
2
• Kettlebell swings (hip drive, cardio)
Video
3
• Push-ups (upper body, core)
Video
4
• Mountain climbers (core, cardio)
Video
5
• Lateral lunges (mobility, legs; use KB or BW)
Video
🔓

Summit Tier Challenge

Optional – Advanced

This section is optional. Push your limits if you choose.

Instructions: Complete 2 rounds, 40 seconds each, 15 seconds rest

1
• KB Clean + Press (explosive strength)
Video
2
• Burpee to Push-Up (total body power)
Video
3
• V-Ups (core strength and control)
Video
🚀

Quickfire Finish

Format: Tabata

1
• Jump squats
Video
2
• Plank jacks
Video

Alternate each move, total 4 rounds per exercise

🧘

Flow Down Cool-Down

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

Focus & Benefits

This circuit brings together strength, cardio, and mobility for a total-body reset. Expect improved muscular endurance, better coordination, and a fresh post-workout high. Ideal for building resilience while keeping movement fun and challenging.

Pro Tip: Keep your transitions sharp and your mindset positive. Focus on form, not just speed – mastery in movement leads to real progress. Celebrate every rep!

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