TODAY'S
WORKOUT

All workouts require just a kettlebell, dumbbell or can be done with bodyweight. Before starting the workout, please read our disclaimer 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)
Video Bodyweight Alt
2
• Push-ups (40 sec)
Video
3
• Dumbbell alternating lunges (or bodyweight reverse lunges) (40 sec)
Video Bodyweight Alt
4
• Plank to downward dog (40 sec)
Video
5
• Mountain climbers (40 sec)
Video
🔓

Bonus Momentum Tier

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!

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