TODAY'S
WORKOUT
Quest Pulse Party
Sat, 3 October 2026
37 minutes, plus 5 minutes with Bonus AMRAP
Hybrid conditioning, full-body stamina and athletic coordination
Kettlebell, with dumbbell and bodyweight options, plus mat if needed
Warm-Up β Launch Pad
Duration: 10 minutes.
Scheme: 2 rounds of 5 exercises, steady pace.
Instructions: Move through two smooth rounds, using the first to loosen up and the second to wake everything up. Keep the pace easy, breathe steadily, and make each rep crisp rather than rushed.
Full-Body Rotation
Time: 18 minutes
Format: EMOM β every minute on the minute
Scheme: 6 stations x 3 rounds, start a new station every minute.
Instructions: Start station 1 on minute 1 and rotate every minute for 18 minutes total. Rest for the remainder of each minute. Use a load that keeps positions tidy and breathing under control.
Beginner Level
Complete 2 rounds instead of 3 in the main EMOM. Use lighter loads, replace tuck jumps with squat-to-calf-raise, and complete 4 Tabata intervals instead of 8. Skip the Bonus AMRAP if needed.
Intermediate / Advanced Options
Option 1: Add a fourth round to the main EMOM
Option 2: Complete 10 Tabata intervals instead of 8.
Option 3: Use a slightly heavier kettlebell for the squat walk and front-rack march only if posture stays solid.
Quickfire Finish
Time: 4 minutes.
Format: Tabata β 20s work / 10s rest x 8 rounds, alternating the two exercises.
Instructions: Alternate between the two moves for all eight rounds. Keep transitions sharp and movement quality high.
Bonus AMRAP
Complete the standard workout first. Add this challenge only if you still feel strong and your technique remains solid.
Time: 5 minutes.
Format: AMRAP
Complete as many quality rounds as possible in 5 minutes. Rest only as needed and keep the movement crisp.
Cool-Down β Soft Landing
Duration: 5 minutes.
Scheme: 1 relaxed pass through all 5 movements.
Instructions: Let the heart rate come down and allow each position to soften with every breath. Nothing forced here; just easy length, slower exhales and a calmer finish.
Focus & Benefits
Builds cardiovascular fitness, full-body stamina and coordination through squatting, carrying, pulling, pressing and explosive athletic movement. The rotating EMOM keeps the session varied and easy to follow, while the fast finisher lifts the pace and the optional AMRAP adds an extra conditioning hit.
Pro Tip: Donβt race the early EMOM rounds. Finish each station with enough time to reset, then use the Tabata and Bonus AMRAP to lift the intensity later.
+Free Nutrition Guide