Peak Pulse Circuit

Date: 2 November 2025

Duration: 45 minutes

Focus: Full-body endurance and mobility

Equipment: Dumbbells or kettlebell (optional), mat

🌀 Warm-Up Flow

1. Arm circles (1 minute) – Video

2. Dynamic inchworm to spiderman lunge (1 minute) – Video

3. High knees (1 minute) – Video

4. Leg swings (30 sec/side) – Video

5. Wall angels (1 minute) – Video

⚡ Main Circuit

Format: 3 rounds, 45 sec work, 15 sec rest between exercises, 1 min rest between rounds

• Dumbbell thrusters (or bodyweight squat to press) – Video

• Push-ups (modify: knee push-ups if needed) – Video

• Kettlebell swings (or jumping jacks) – Video

• Dumbbell alternating lunges (or bodyweight alternating lunges) – Video

• Mountain climbers – Video

🔓 Optional Challenge Tier

*This section is optional. Add intensity if you’re feeling strong.*

• Burpees (10 reps) – Video

• Hollow body hold (30 seconds) – Video

• Plank shoulder taps (1 minute) – Video

🔥 Finisher

Format: Tabata (20 sec work, 10 sec rest x 8 rounds)

• Jump squats – Video

• Bicycle crunches – Video

🧘 Cool-Down Ritual

1. Standing quad stretch – Video

2. Hamstring stretch – Video

3. Chest opener stretch – Video

4. Cat-cow stretch (30 seconds) – Video

🎯 Focus & Benefits

Builds endurance, boosts mobility, and keeps your heart rate elevated for a balanced Sunday session.

💡 Pro Tip

Stay present with each movement—focus on your breath and form to maximize recovery and energy for the week ahead.

🔁 Reminder

Want more intensity? Browse the archive for a strength or power workout.