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 – Sunday Energy Flow

Sun, 24 August 2025

Duration

45 min

Equipment

Kettlebell, Dumbbell, Bodyweight

⚡

Spark Starter Warm-Up

1
1. Arm circles (1 minute)
Video
2
2. High knees (1 minute)
Video
3
3. Bodyweight squats (1 minute)
Video
4
4. Leg Swings (1 minute)
Video
5
5. Walkouts (1 minute)
Video
💥

Adventure Circuit Main Quest

Format: Circuit

1
• Dumbbell thrusters (40 sec)
Video
2
• Renegade Rows to Push-Up (40 sec)
Video
3
• Bodyweight Skater Hops (40 sec)
Video
4
• Kettlebell goblet squats (40 sec)
Video
5
• Plank Jacks (40 sec)
Video
🔓

Hero Tier – Energy Surge

This section is optional. Challenge yourself if you want extra intensity.

Instructions: Complete 2 rounds, 45 seconds each, minimal rest.

1
• Burpee to Push-Up (10 reps)
Video
2
• Kettlebell swings (45 sec)
Video
3
• V-Ups (45 sec)
Video
🚀

Final Spark Finisher

Format: AMRAP (as many rounds as possible in 5 minutes)

1
• Mountain climbers (30 sec)
Video
2
• Hollow Body Hold (30 sec)
Video

Repeat until time is up

🧘

Recovery Wave Cool-Down

1
1. Standing quad stretch (1 min/side)
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 fuses energetic cardio, strength, and core moves for total-body conditioning. Boosts endurance, functional strength, explosive power, and mobility while keeping you mentally sharp.

Pro Tip: Start every set with intention and energy. Focus on form and breathing – when you own each rep, your results take off.

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