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 Quest – Saturday Fire Circuit

Sat, 16 August 2025

Duration

45 min

Equipment

Kettlebell, Dumbbell, Bodyweight

⚡

Ignite Engine Warm-Up

1
1. Arm circles (1 min)
Video
2
2. High knees (1 min)
Video
3
3. Dynamic Inchworm to Spiderman Lunge (1 min)
Video
4
4. Lateral lunges (1 min, alternate sides)
Video
5
5. Jumping jacks (1 min)
Video
💥

Pulse Circuit Main Event

Format: 3 rounds | 45 sec work, 15 sec rest | 1 min rest between rounds

1
• Kettlebell swings (45 sec)
Video
2
(Bodyweight alt: Jump squats
Video)
3
• Push-ups (45 sec)
Video
4
• Dumbbell alternating lunges (45 sec)
Video
5
(Bodyweight alt: BW reverse lunge
Video)
6
• Mountain climbers (45 sec)
Video
7
• Dumbbell renegade rows (45 sec)
Video
8
(Bodyweight alt: Plank Shoulder Taps
Video)
🔓

Titan Challenge Tier

This section is optional. Label it clearly as advanced.

Instructions: Complete 2 rounds as fast as possible with perfect form

1
• Burpees (15 reps)
Video
2
• Kettlebell goblet squats (15 reps)
Video
3
(Bodyweight alt: Bodyweight squats
Video)
4
• V-Ups (15 reps)
Video
🚀

Rapid Burn Finisher

Format: Tabata

1
• Jump squats
Video
2
• Plank jacks
Video

Repeat alternating moves for 4 minutes

🧘

Restore & Recover Cool-Down

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

Focus & Benefits

This circuit unleashes total-body strength, elevates your heart rate, and builds functional power while torching calories. Expect high energy, improved stamina, and a stronger core.

Pro Tip: Attack each round with focus and intent—quality reps beat quantity every time. Embrace the challenge and celebrate each victory, no matter how small. You are stronger than you think.

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