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 Odyssey – Sunday Adventure Flow

Sun, 7 September 2025

Duration

48 min

Equipment

Kettlebell, Dumbbell, Bodyweight

⚡

Adventure Ignition Warm-Up

1
1. Arm circles (1 minute)
Video
2
2. Leg Swings (1 minute)
Video
3
3. High knees (1 minute)
Video
4
4. Dynamic Inchworm to Spiderman Lunge (1 minute)
Video
5
5. Wall angels (1 minute)
Video
💥

Odyssey Circuit Quest

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

1
• Kettlebell Swings (or Bodyweight Jump Squats) (40 sec)
Video
2
• Push-Ups (40 sec)
Video
3
• Dumbbell alternating lunges (40 sec)
Video
4
• Mountain climbers (40 sec)
Video
5
• Renegade Rows to Push-Up (40 sec)
Video
🔓

Heroic Tier Challenge

Optional – Advanced

This section is optional. For experienced users wanting a push.

Instructions: Complete 2 rounds, minimal rest between exercises

1
• Burpees (12 reps)
Video
2
• Dumbbell thrusters (12 reps)
Video
3
• Hollow Body Hold (30 sec)
Video
🚀

Explorer’s Core Finisher

Format: Core Circuit | 2 rounds, 30 sec per move, minimal rest

1
• Russian twists (dumbbell optional)
Video
2
• Plank Jacks
Video

Repeat for a second round if desired

🧘

Flow Recovery Cool-Down

1
1. Child's pose (1 minute)
Video
2
2. Standing quad stretch (30 sec/side)
Video
3
3. Thread the needle (30 sec/side)
Video
4
4. Box Breathing (1 minute)
Video
📋

Focus & Benefits

This adventure-inspired circuit blends strength, power, and dynamic movement for total body toning, enhanced mobility, and resilient core strength. Perfect for leveling up energy and recovering with flow.

Pro Tip: Your best progress comes on days you show up, not just the days you feel strongest. Celebrate every finish—you’re building unstoppable consistency!

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