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 Fire Circuit

Sun, 13 July 2025

Duration

45 min

Equipment

Kettlebell, Dumbbell, Bodyweight

⚑

Wake-Up Wave Warm-Up

1
1. Arm circles (1 min)
Video
2
2. Bodyweight squats (1 min)
Video
3
3. High knees (1 min)
Video
4
4. Leg Swings (1 min)
Video
5
5. Dynamic Inchworm to Spiderman Lunge (1 min)
Video
πŸ’₯

Adventure Circuit Main Event

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

1
β€’ Dumbbell thrusters (40 sec)
Video
2
β€’ Kettlebell swings (40 sec)
Video
3
Alternative: Jump squats
Video
4
β€’ Push-up to side plank (40 sec)
Video
5
β€’ Kettlebell alternating reverse lunges (40 sec)
Video
6
Alternative: BW reverse lunge
Video
7
β€’ Mountain climbers (40 sec)
Video
πŸ”“

Hero Mode Challenge Tier

This section is optional. For those craving a Sunday surge!

Instructions: Complete 2 rounds, 30 sec work each, 15 sec rest

1
β€’ Renegade Rows to Push-Up
Video
2
Alternative: Plank Shoulder Taps
Video
3
β€’ Plyo Lunges
Video
4
β€’ Hollow Body Hold
Video
πŸš€

Final Spark Finisher

Format: Tabata

1
β€’ Burpees
Video
2
β€’ Russian twists
Video

Alternate each exercise every round

🧘

Soulflow Cool-Down

1
1. Standing quad stretch (45 sec/side)
Video
2
2. Hamstring stretch (1 min)
Video
3
3. Chest opener stretch (1 min)
Video
4
4. Cat-cow stretch (1 min)
Video
5
5. Box Breathing (1 min)
Video
πŸ“‹

Focus & Benefits

This workout builds total-body strength, enhances core stability, and boosts conditioning with a fun, adventurous circuit flow. Expect improved muscular endurance, sweat-powered cardio, and plenty of core engagement.

Pro Tip: Channel your energy into every repβ€”focus on crisp, controlled movement and celebrate the challenge! Consistency is the true key to long-term progress.

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