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 Surge
Sat, 20 September 2025
Duration
45 min
Equipment
Kettlebell, Dumbbell, Bodyweight
⚡
Surge Starter Warm-Up
1
1. Arm circles (1 min
shoulder mobility, moderate intensity) – Video
2
2. High knees (1 min
dynamic cardio, moderate intensity) – Video
3
3. Leg swings (1 min
hip mobility, easy pace) – Video
4
4. Dynamic inchworm to Spiderman lunge (1 min
mobility/warm-up, moderate tempo) – Video
5
5. Jumping jacks (1 min
full-body activation, moderate intensity) – Video
💥
Main Circuit – Power Pulse
Format: Circuit
1
• Kettlebell swings (40 sec
explosive full-body power) – Video
2
• Dumbbell thrusters (40 sec
legs + shoulders, power drive) – Video
3
• Push-ups (40 sec
upper body strength, moderate pace) – Video
4
• Bodyweight skater hops (40 sec
agility + lateral power) – Video
5
• Mountain climber twists (40 sec
core activation, strong tempo) – Video
🔓
Advanced Surge Tier
This section is optional. Challenge yourself, aim for max reps.
rotational core, use dumbbell or bodyweight) – Video
Repeat circuit until 5 minutes are up
🧘
Recovery Wave Cool-Down
1
1. Standing quad stretch (1 min/side
relax and lengthen) – Video
2
2. Chest opener stretch (1 min
open upper body) – Video
3
3. Child's pose → Thread the needle (1 min
back and shoulders release) – Video
4
4. Seated neck rolls (1 min
easy neck release) – Video
📋
Focus & Benefits
This circuit blends explosive power, core stability, and athletic movement for full-body energy. It boosts cardio fitness, coordination, and fast recovery.
Pro Tip: Visualize each rep powering your next goal. Intensity is the spark—consistency is the engine for progress. Show up, surge forward.
