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 Power Flow

Sun, 27 July 2025

Duration

45 min

Equipment

Dumbbell, Bodyweight

⚡

Adventure Warm-Up

1
1. Arm circles (1 min easy)
Video
2
2. High knees (1 min moderate)
Video
3
3. Bodyweight squats (1 min steady pace)
Video
4
4. Lateral lunges (30 sec/side, controlled)
Video
5
5. Walkouts (1 min, smooth transitions)
Video
💥

Main Voyage Circuit

Format: Circuit

Instructions: 3 rounds | 45 sec work, 15 sec rest per move | 1 min rest between rounds

1
• Dumbbell thrusters (45 sec)
Video
2
• Mountain climbers (45 sec)
Video
3
• Dumbbell alternating lunges (45 sec)
Video
4
• Push-Up to Side Plank (45 sec)
Video
5
• Russian twists (bodyweight or dumbbell, 45 sec)
Video
🔓

Summit Tier Challenge

Optional

This section is optional. Label it clearly as advanced.

Instructions: Complete 2 rounds at full intensity, minimal rest

1
• Burpees (30 sec)
Video
2
• Dumbbell renegade rows (30 sec)
Video
3
• Hollow Body Hold (30 sec)
Video
🚀

Flow Burst Finisher

Format: Core Circuit, 2 rounds, minimal rest

1
• V-Ups (30 sec)
Video
2
• Plank jacks (30 sec)
Video

Repeat if needed

🧘

Recovery Dock Cool-Down

1
1. Standing quad stretch (45 sec/side)
Video
2
2. Hamstring stretch (1 min)
Video
3
3. Child's pose (1 min)
Video
4
4. Chest opener stretch (1 min)
Video
📋

Focus & Benefits

This energizing full-body circuit targets strength, cardio endurance, and core stability with minimal equipment—perfect for building balanced athleticism and boosting mood.

Pro Tip: Stay present—focus on controlled movement and quality over speed. Progress is won through attention, not just intensity.

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