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 Trek – Sunday Fire Circuit

Sun, 3 August 2025

Duration

45 min

Equipment

Kettlebell, Dumbbell, Bodyweight

⚡

Adventure Warm-Up Wave

1
1. Arm circles (1 min)
Video
2
2. Jumping jacks (1 min)
Video
3
3. Dynamic Hip Circles (30 sec/side)
Video
4
4. Bear crawl (1 min)
Video
5
5. Bodyweight squat to lateral lunge flow (1 min)
Video
💥

Main Quest Circuit

Format: Circuit

1
• Kettlebell swings (40 sec)
Video
2
• Push-ups (40 sec)
Video
3
• Dumbbell alternating lunges (40 sec)
Video
4
• Renegade rows to push-up (40 sec)
Video
5
• Mountain climbers (40 sec)
Video
🔓

Bonus Heroic Tier

This section is optional. Label it clearly as advanced.

Instructions: For advanced users, complete 2 rounds with minimal rest

1
• Burpees (45 sec)
Video
2
• Single-leg Romanian deadlift (8/side)
Video
3
• Hollow body hold (45 sec)
Video
🚀

Explorer’s Finisher Blast

Format: Core Circuit

1
• V-Ups
Video
2
• Russian twists (with or without dumbbell)
Video

Repeat if needed

🧘

River Flow Cool-Down

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

Focus & Benefits

This circuit boosts strength, endurance, and core stability while challenging your coordination and mobility with a full-body, adventurous approach.

Pro Tip: Stay present on each rep and visualise your next move – owning the moment transforms your effort into lasting progress.

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