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 Rally: Sunday Energy Circuit

Sun, 17 August 2025

Duration

45 min

Equipment

Kettlebell, Dumbbell, Bodyweight

⚡

Wake-Up Launch

1
1. Arm circles (1 min, dynamic mobility)
Video
2
2. High knees (1 min, elevate heart rate)
Video
3
3. Dynamic Hip Circles (30 sec/side, hip mobility)
Video
4
4. Bodyweight squats (1 min, warm lower body)
Video
5
5. Walkouts (1 min, core activation)
Video
💥

Main Rally Circuit

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

1
• Dumbbell thrusters (strength/power)
Video
2
• Bodyweight Skater Hops (agility/cardio)
Video
3
• Kettlebell single-arm rows (back/shoulder; alt: dumbbell or bodyweight row)
Video
4
• Mountain climbers (core/cardio)
Video
5
• Push-Up to Side Plank (upper body/core stability)
Video
🔓

Bonus Surge Tier

Advanced

This section is optional. For advanced users craving more challenge.

Instructions: Complete 2 rounds, minimal rest

1
• Burpee to Push-Up (10 reps)
Video
2
• Kettlebell Swing + Thruster (10 reps)
Video
3
• Hollow Body Hold (40 sec)
Video
🚀

Rally Sprint Finisher

Format: Tabata (20 sec on, 10 sec off)

1
• Jump squats
Video
2
• Plank jacks
Video

Repeat for 4 minutes

🧘

Cool-Down Flow

1
1. Standing quad stretch (30 sec/side)
Video
2
2. Downward dog (30 sec)
Video
3
3. Child's pose (1 min)
Video
4
4. Seated Neck Rolls (40 sec)
Video
📋

Focus & Benefits

This high-energy circuit ignites every major muscle group, boosts heart rate, and builds both strength and stamina while challenging core stability.

Pro Tip: Fuel your session with upbeat music and focus on controlled movement, not just speed – quality reps win every time. Stay present and celebrate small wins each round.

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