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 Wave: Saturday Strength Circuit

Sat, 28 June 2025

Duration

45 min

Equipment

Kettlebell, Dumbbell, Bodyweight

⚡

Warm-Up Flow Surge

1
1. Arm circles (1 min)
Video
2
2. High knees (1 min)
Video
3
3. Bodyweight squats (1 min)
Video
4
4. Leg Swings (1 min)
Video
5
5. Walkouts (1 min)
Video
💥

Adventure Circuit

Format: Circuit | 3 rounds

1
• Dumbbell thrusters (40 sec)
Video
2
• Kettlebell swings (or bodyweight jump squats) (40 sec)
Video / Video
3
• Push-ups (40 sec)
Video
4
• Dumbbell renegade rows (40 sec)
Video
5
• Bodyweight Skater Hops (40 sec)
Video
🔓

Optional Explorer Challenge

This section is optional. For advanced users looking to push further.

Instructions: Complete 2 sets

1
• Burpee to Push-Up (10 reps)
Video
2
• Mountain Climber Twists (30 sec)
Video
3
• Hollow Body Hold (30 sec)
Video
🚀

Fun Burst Finisher

Format: Core Tabata

1
• Bicycle crunches
Video
2
• Plank jacks
Video

Repeat sequence for 4 minutes

🧘

Cool-Down Chill Down

1
1. Standing quad stretch (1 min/side)
Video
2
2. Hamstring stretch (1 min)
Video
3
3. Child's pose (1 min)
Video
4
4. Cat-cow stretch (1 min)
Video
📋

Focus & Benefits

This circuit boosts full-body strength, cardio endurance, and athletic coordination while keeping energy high and pace lively. It hits every major muscle group and finishes with a playful, effective core burn.

Pro Tip: Consistency beats perfection – show up, enjoy the process, and let your energy build with each session. Your progress is the real adventure!

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