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 Mix

Thu, 7 August 2025

Duration

45 min

Equipment

Kettlebell, Dumbbell, Bodyweight

⚡

Adventure Warm-Up Flow

1
1. Arm circles (1 min)
Video
2
2. High knees (1 min)
Video
3
3. Dynamic Inchworm to Spiderman Lunge (1 min)
Video
4
4. Lateral lunges (30 sec/side)
Video
5
5. Arm Swing to Squat (1 min)
Video
💥

Main Quest Circuit

Format: Full-body circuit

1
• Kettlebell swings (or jump squats for bodyweight) (45 sec)
Video | Bodyweight Alt
2
• Push-ups (45 sec)
Video
3
• Dumbbell alternating lunges (45 sec)
Video | Bodyweight Alt
4
• KB single-arm rows (45 sec each side)
Video | Dumbbell Alt
5
• Mountain climbers (45 sec)
Video
🔓

Heroic Challenge Tier

This section is optional. Advanced users only

Instructions: Complete 2 rounds, 30 sec each exercise, 10 sec rest

1
• Burpee to Push-Up (30 sec)
Video
2
• KB clean + press (30 sec each side)
Video | Push-Up Alt
3
• V-Ups (30 sec)
Video
🚀

Pulse Power Finisher

Format: AMRAP (as many rounds as possible)

1
• Plank jacks (15 reps)
Video
2
• Bicycle crunches (20 reps)
Video

Repeat sequence until time is up

🧘

Flow Recovery Cool-Down

1
1. Standing quad stretch (1 min/side)
Video
2
2. Chest opener stretch (1 min)
Video
3
3. Seated forward fold (1 min)
Video
4
4. Child's pose (1 min)
Video
📋

Focus & Benefits

This circuit boosts total-body strength, core stability, cardio endurance, and mobility for an empowering full-body reset. Each round challenges coordination, explosiveness, and recovery capacity.

Pro Tip: On adventure days, focus on breath and technique—let movement be your guide. Every rep is a step forward in your fitness journey.

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