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: Sunday Power Quest
Sun, 20 July 2025
Duration
45 min
Equipment
Kettlebell, Dumbbell, Bodyweight
⚡
Energize and Activate
1
1. Arm circles (1 minute, light intensity)
Video
2
2. High knees (1 minute, moderate intensity)
Video
3
3. Dynamic Hip Circles (30 seconds per side, mobility)
• Kettlebell single-arm rows (back/core, alternate sides each round)
Video
5
• Bodyweight skater hops (agility and cardio)
Video
🔓
Summit Challenge Tier
This section is optional. Label it clearly as advanced.
Instructions: Complete 2 rounds, minimal rest.
1
• Burpee to Push-Up (10 reps, max effort)
Video
2
• Kettlebell clean + press (10 per side)
Video
3
• Hollow Body Hold (40 seconds)
Video
🚀
Pulse Core Finisher
Format: AMRAP (As Many Rounds As Possible)
1
• Bicycle crunches (20 reps)
Video
2
• Plank shoulder taps (1 minute)
Video
🧘
Recovery Flow
1
1. Standing quad stretch (1 minute per side)
Video
2
2. Chest opener stretch (1 minute)
Video
3
3. Child's pose (1 minute)
Video
4
4. Seated forward fold (1 minute)
Video
📋
Focus & Benefits
This session will forge full-body strength and explosiveness while boosting your cardio capacity and core power. Dynamic movements ensure you move, sweat, and build real-world performance.
Pro Tip: Find your rhythm: focus on smooth transitions, steady breathing, and owning each rep with purpose. Consistency builds momentum for your next breakthrough!
