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 Warrior Flow

Sat, 30 August 2025

Duration

45 min

Equipment

Kettlebell, Dumbbell, Bodyweight

⚡

Warrior Activation Warm-Up

1
1. Arm circles (1 min)
Video
2
2. High knees (1 min)
Video
3
3. Bodyweight squats (1 min)
Video
4
4. Dynamic Hip Circles (30 sec/side)
Video
5
5. Bear crawl (1 min)
Video
💥

Power Surge Main Circuit

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

1
• Kettlebell goblet squats (12 reps)
Video
2
• Push-ups (max reps, 40 sec)
Video
3
• Dumbbell alternating lunges (10/side)
Video
4
• Mountain climbers (40 sec)
Video
5
• Russian twists (20 reps)
Video
🔓

Challenge Tier: Heroic Assault

This section is optional. Advanced users only.

Instructions: Complete 2 rounds, minimal rest

1
• Kettlebell clean + press (10/side)
Video
2
• Burpee to push-up (10 reps)
Video
3
• Plank jacks (40 sec)
Video
🚀

Final Pulse Finisher

Format: AMRAP (As Many Rounds As Possible in 6 minutes)

1
• Jump squats (10 reps)
Video
2
• Hollow body hold (30 sec)
Video

Repeat if needed

🧘

Warrior’s Recovery Cool-Down

1
1. Child's pose (1 min)
Video
2
2. Standing quad stretch (40 sec/side)
Video
3
3. Cat-cow stretch (30 sec)
Video
4
4. Chest opener stretch (1 min)
Video
📋

Focus & Benefits

This circuit develops total-body strength, stamina, and cardiovascular fitness. Expect increased core stability, explosive power, and endurance, with a fun, empowering theme to keep motivation high.

Pro Tip: Embrace every rep as progress. Focus on form, breathe deeply, and remember: consistency builds warriors, not perfection. Show up, power through, and celebrate every sweat drop.

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