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 – Thursday Adventure Surge

Thu, 11 September 2025

Duration

4 min

Equipment

Kettlebell, Dumbbell, Bodyweight

⚡

Adventure Warm-Up Surge

1
1. Arm circles (1 minute, light intensity)
Video
2
2. Bodyweight squats (1 minute, moderate intensity)
Video
3
3. High knees (1 minute, moderate intensity)
Video
4
4. Leg Swings (1 minute, light-moderate intensity)
Video
5
5. Dynamic Hip Circles (30 sec/side, light intensity)
Video
💥

Main Quest Circuit

Format: Circuit

Instructions: 3 rounds

1
• Kettlebell goblet squats (12 reps, strength)
Video
2
• Dumbbell thrusters (10 reps, power)
Video
3
• Mountain climbers (45 sec, cardio)
Video
4
• Kettlebell single-arm rows (8 reps/side, strength)
Video
5
• Jump squats (12 reps, explosive)
Video
6
• Russian twists (15 reps/side, core)
Video
🔓

Heroic Challenge Tier

This section is optional. Advanced only.

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

1
• Burpee to Push-Up (10 reps, explosive)
Video
2
• KB Renegade Rows (30 sec, core/strength)
Video
3
• Single-leg Romanian deadlift (8 reps/side, balance/strength)
Video
🚀

Final Surge Finisher

Format: Tabata

1
• Bicycle crunches (core)
Video
2
• Plank Jacks (cardio/core)
Video

Repeat as needed until time is up

🧘

Recharge & Restore Cool-Down

1
1. Standing quad stretch (1 min/side)
Video
2
2. Hamstring stretch (1 min)
Video
3
3. Chest opener stretch (1 min)
Video
4
4. Cat-cow stretch (30 seconds)
Video
🎯

Focus & Benefits

This dynamic full-body circuit builds muscular endurance, explosive power, and core stability while keeping intensity high and movement fresh. Expect improved conditioning, balance, and full-body strength.

Pro Tip: Stay present in each rep — focus on your breathing and challenge your limits, but prioritize quality movement over speed for best results.

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