Adventure Circuit – Tuesday Charge

Date: 7 October 2025

Duration: 46 minutes

Focus: Full-body conditioning and stamina

Equipment: Bodyweight, dumbbells, mat

⚡ Launch Pad Warm-Up

1. Arm circles (1 min – mobility) – Video

2. High knees (1 min – activate core/cardio) – Video

3. Leg Swings (1 min – dynamic hips) – Video

4. Walkouts (1 min – full-body activation) – Video

5. Bodyweight squats (1 min – lower body prep) – Video

💥 Quest Circuit Main Workout

Format: Circuit

Instructions: 3 rounds – 40 sec work, 20 sec rest per move, 1 min rest between rounds

• Dumbbell thrusters (strength/power, 12 reps) – Video

• Bodyweight Skater Hops (agility, 40 sec) – Video

• Push-Up to Side Plank (core/upper body, 8 reps/side) – Video

• Dumbbell alternating lunges (lower body, 12 reps/side) – Video

• Mountain climbers (cardio/core, 40 sec) – Video

🔓 Explorer Tier Advanced

*This section is optional. Advanced challenge only.*

Instructions: 2 rounds – 45 sec work, 15 sec rest

• Burpee to Push-Up (10 reps) – Video

• Plank Jacks (40 sec) – Video

• Hollow Body Hold (30–40 sec) – Video

🚀 Finish Line Dash

Format: Tabata (20 sec work, 10 sec rest, repeat)

• Jump squats (power, 20 sec) – Video

• Bicycle crunches (core, 20 sec) – Video

*Repeat 4x for 4 minutes*

🧘 Recharge Cool-Down

1. Standing quad stretch (1 min/side) – Video

2. Cat-cow stretch (1 min) – Video

3. Seated forward fold (1 min) – Video

4. Box Breathing (1 min) – Video

🎯 Focus & Benefits

This workout boosts total body strength, stamina, and agility while fueling core stability and cardiovascular fitness. You’ll leave feeling energized and ready to tackle any adventure.

💡 Pro Tip

Stay curious: Try new movement patterns regularly to keep your mind and body adaptable. Celebrate every step forward, no matter how small.

🔁 Reminder

Want a challenge? Level up by adding the Explorer Tier or repeat the Finish Line Dash for extra burn.