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 QUEST – Saturday Momentum Circuit
Sat, 2 August 2025
Duration
45 min
Equipment
Kettlebell, Dumbbell, Bodyweight
⚡
Adventure Ignition Warm-Up
1
1. Arm Swing to Squat (1 min, dynamic full-body)
Video
2
2. High knees (1 min, get the heart rate up)
Video
3
3. Leg Swings (1 min, hip activation)
Video
4
4. Bear crawl (1 min, core and shoulder warm-up)
Video
5
5. Dynamic Hip Circles (1 min, 30 sec/side, mobility)
Video
💥
Main Momentum Circuit
Format: Circuit
1
• Kettlebell Swings (power, 40 sec)
Video
2
• Dumbbell alternating lunges (strength, 40 sec)
Video
3
• Push-Ups (upper body, 40 sec)
Video
4
• Mountain climbers (cardio core, 40 sec)
Video
5
• Standing Russian Twist (rotation, 40 sec)
Video
🔓
Adventure Challenge Tier
This section is optional. Advanced intensity only!
Instructions: Perform 2 rounds, 30 sec each move, minimal rest
1
• Burpees (explosive full-body)
Video
2
• Kettlebell clean + press (10 reps per side)
Video
3
• Plank Jacks (core and cardio)
Video
🚀
Pulse Surge Finisher
Format: Tabata
1
• Jump squats (lower body power)
Video
2
• Hollow Body Hold (core stability)
Video
Repeat sequence for 4 minutes
🧘
Momentum Flow Cool-Down
1
1. Downward dog (30 sec, stretch)
Video
2
2. Hamstring stretch (1 min)
Video
3
3. Chest opener stretch (1 min)
Video
4
4. Child's pose (1 min)
Video
📋
Focus & Benefits
This circuit boosts full-body stamina, muscle endurance, power, and coordination while also building core strength and mobility. Expect to sweat, move dynamically, and finish feeling unstoppable.
Pro Tip: Consistency beats perfection—show up for yourself, even if you modify. Celebrate every rep and let momentum carry you into the rest of your weekend.
