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: Thursday Adventure Circuit

Thu, 17 July 2025

Duration

45 min

Equipment

Kettlebell, Dumbbell, Bodyweight

⚡

Adventure Warm-Up

1
1. Arm circles (1 min)
Video
2
2. High knees (1 min)
Video
3
3. Walkouts (1 min)
Video
4
4. Lateral lunge to reverse lunge flow (1 min)
Video
5
5. Jumping jacks (1 min)
Video
💥

Hero’s Main Circuit

Format: Circuit

1
• Kettlebell swings (40 sec)
Video
2
• Dumbbell thrusters (40 sec)
Video
3
• Push-Up to Side Plank (40 sec)
Video
4
• BW reverse lunge (40 sec)
Video
5
• Mountain climbers (40 sec)
Video
🔓

Summit Tier Challenge

Optional

This section is optional. Label it clearly as advanced.

Instructions: Complete each move for max reps, 2 rounds, minimal rest.

1
• Burpees (1 min)
Video
2
• KB renegade rows (1 min)
Video
3
• V-Ups (1 min)
Video
🚀

Explorer’s Finisher

Format: Core Circuit

1
• Russian twists (30 sec)
Video
2
• Sliding ab tucks (30 sec)
Video

Repeat if needed

🧘

Flow Down Cool-Down

1
1. Standing quad stretch (1 min)
Video
2
2. Chest opener stretch (1 min)
Video
3
3. Seated forward fold (1 min)
Video
4
4. Thread the needle (1 min)
Video
📋

Focus & Benefits

This circuit builds total-body strength, boosts cardio endurance, sharpens balance, and enhances mobility through a creative combination of functional movements.

Pro Tip: Embrace the adventure mindset: treat every rep and set as a new challenge. Consistency is the real win—show up for yourself, even on unpredictable days.

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