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 Surge
Sun, 10 August 2025
Duration
45 min
Equipment
Kettlebell, Dumbbell, Bodyweight
⚡
Adventure Warm-Up Flow
1
1. Arm circles (1 minute)
Video
2
2. High knees (1 minute)
Video
3
3. Walkouts (1 minute)
Video
4
4. Lateral lunges (1 minute)
Video
5
5. Dynamic Hip Circles (1 minute, 30 sec/side)
Video
💥
Main Circuit Adventure
Format: Circuit
1
• Kettlebell swings (or jump squats for bodyweight) (40 sec)
This section is optional. Label it clearly as advanced.
Instructions: Complete 2 rounds, minimal rest
1
• Burpees (40 sec)
Video
2
• Kettlebell clean + press (10 per side) (or push-ups to side plank)
Video Bodyweight Alt
3
• Single-leg Romanian deadlift (8 per side, use dumbbell or bodyweight)
Video
🚀
Energy Burst Finisher
Format: AMRAP (As Many Rounds As Possible) in 5 minutes
1
• Jumping jacks (20 reps)
Video
2
• Hollow body hold (20 seconds)
Video
Repeat as many rounds as possible in 5 minutes
🧘
Flow Down Cool-Down
1
1. Standing quad stretch (1 min/side)
Video
2
2. Hamstring stretch (1 minute)
Video
3
3. Child's pose (1 minute)
Video
4
4. Chest opener stretch (1 minute)
Video
📋
Focus & Benefits
This energizing full-body circuit builds strength, boosts endurance, and delivers a powerful cardio surge for total body resilience and athletic stamina. Expect improved coordination, core stability, and post-workout endorphins.
Pro Tip: Keep your transitions sharp and your mindset playful – the adventure is in every rep. Every time you start to fatigue, remind yourself: progress is made in the moments you want to quit!
