Pulse Adventure – Total Body Quest

Date: 16 September 2025

Duration: 45 minutes

Focus: Full-body strength, cardio, and core endurance

Equipment: Dumbbells, kettlebell (optional), bodyweight, mat

⚡ Launch Sequence Warm-Up

1. Arm circles (1 min) – Video

2. High knees (1 min) – Video

3. Leg swings (1 min) – Video

4. Walkouts (1 min) – Video

5. Bodyweight squat to lateral lunge flow (1 min) – Video

💥 Quest Circuit Main Workout

Format: Circuit – 3 rounds | 45 sec work, 15 sec rest | 1 min rest between rounds

• Kettlebell swings (or jump squats if no KB) (45 sec) – Video / Video

• Push-ups (45 sec) – Video

• Dumbbell alternating lunges (45 sec) – Video

• Plank to downward dog (45 sec) – Video

• Mountain climbers (45 sec) – Video

🔓 Adventure Tier Challenge (Optional)

*This section is optional. Challenge yourself if you want more intensity.*

Instructions: Complete 2 rounds, as fast and clean as possible

• Kettlebell clean + press (10 reps per side) – Video

• Burpee to push-up (10 reps) – Video

• Hollow body hold (30 sec) – Video

🚀 Rapid Fire Finisher

Format: AMRAP – 6 minutes (as many rounds as possible)

• Jumping jacks (15 reps) – Video

• Russian twists (20 reps) – Video

Repeat the sequence for 6 minutes

🧘 Restorative Cool-Down

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

2. Cat-cow stretch (1 min) – Video

3. Chest opener stretch (1 min) – Video

4. Child's pose (1 min) – Video

🎯 Focus & Benefits

This circuit adventure builds total-body strength, athletic conditioning, and core power while boosting mobility and stamina. Expect to break a sweat, challenge your limits, and finish energized.

💡 Pro Tip

Embrace the challenge mindset: Each rep is a step forward on your journey. Consistency, not perfection, transforms your results. Show up, conquer, and celebrate your progress!