TODAY'S
WORKOUT

All workouts require just a kettlebell, dumbbell or can be done with bodyweight. Before starting the workout, please read our disclaimer 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)
Video
4
4. Bodyweight squats (1 minute, moderate intensity)
Video
5
5. Walkouts (1 minute, mobility and core activation)
Video
💥

Main Circuit Surge

Format: Circuit | 3 rounds | 40 seconds work, 20 seconds rest | 1 minute rest between rounds

1
• Kettlebell swings (explosive power)
Video
2
• Dumbbell thrusters (total body)
Video
3
• Push-Up to Side Plank (strength and stability)
Video
4
• 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!

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