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 Quest: Saturday Power Circuit

Sat, 19 July 2025

Duration

48 min

Equipment

Kettlebell, Dumbbell, Bodyweight

⚑

Launch Sequence Warm-Up

1
1. Arm circles (1 min)
Video
2
2. Bodyweight squats (1 min)
Video
3
3. High knees (1 min)
Video
4
4. Walkouts (1 min)
Video
5
5. Lateral lunges (1 min, 30 sec/side)
Video
πŸ’₯

Power Circuit Core

Format: Circuit

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

1
β€’ Kettlebell swings (40 sec)
Video
2
β€’ Dumbbell thrusters (40 sec)
Video
3
β€’ Push-ups (40 sec)
Video
4
β€’ Bodyweight skater hops (40 sec)
Video
5
β€’ Mountain climbers (40 sec)
Video
πŸ”“

Titan Challenge Tier

This section is optional. Level up your Saturday with the advanced challenge.

Instructions: Perform 2 rounds. Move with control and power.

1
β€’ Kettlebell clean + press (10 reps per side)
Video
2
β€’ Renegade rows to push-up (10 reps)
Video
3
β€’ Jump squats (15 reps)
Video
πŸš€

Final Surge Finisher

Format: AMRAP (As Many Rounds As Possible)

1
β€’ Burpees (10 reps)
Video
2
β€’ Plank jacks (15 reps)
Video

Repeat sequence until time is up

🧘

Recovery Pulse Cool-Down

1
1. Standing quad stretch (1 min, 30 sec/side)
Video
2
2. Downward dog (30 sec)
Video
3
3. Chest opener stretch (1 min)
Video
4
4. Child's pose (1 min)
Video
πŸ“‹

Focus & Benefits

This session forges full-body strength, trains explosive power, and drives cardio endurance. Consistent effort here will leave you tougher, faster, and ready for anything Saturday throws at you.

Pro Tip: Attack each set like a champion. Focus your mind on every rep, and remember: showing up on weekends turns ambition into achievement. Let today’s sweat power next week’s progress.

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