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 Trek – Saturday Burn Circuit
Sat, 13 September 2025
Duration
45 min
Equipment
Kettlebell, Dumbbell, Bodyweight
⚡
Launch Sequence Warm-Up
1
1. Arm circles (1 min)
Video
2
2. High knees (1 min, moderate intensity)
Video
3
3. Bodyweight squats (1 min, steady pace)
Video
4
4. Bear crawl (1 min, full-body activation)
Video
5
5. Dynamic Hip Circles (30 sec/side, hips and glutes)
This section is optional. For advanced users ready to push their limits.
Instructions: Complete 2 rounds
1
• Renegade Rows to Push-Up
Video
2
• Kettlebell clean + press (explosive power; alt: push-up to side plank)
Video
3
• Jump squats (maximum height)
Video
🚀
Lightning Round Finisher
Format: Tabata (20 sec work, 10 sec rest x 4 each move
1
• Burpees (full-body burnout)
Video
2
• Hollow Body Hold (core stability)
Video
Repeat if needed
🧘
Cool-Down Flow
1
1. Standing quad stretch (1 min/side)
Video
2
2. Chest opener stretch (1 min)
Video
3
3. Downward dog (1 min)
Video
4
4. Child's pose → Thread the Needle (1 min)
Video
📋
Focus & Benefits
This adventure circuit hammers every major muscle group, spikes your heart rate, and forges functional strength and coordination. Expect improved power, athleticism, and real-world endurance.
Pro Tip: When intensity peaks, control your breathing and focus on strong, explosive form. Each rep is a step further on your fitness journey—own it, rep by rep.
