PULSE BLAST – Sunday Power Flow

Date: 31 August 2025

Duration: 46 minutes

Focus: Total-body strength, core stability, elevated heart rate

Equipment: Dumbbells, kettlebell, bodyweight, mat

⚡ ENERGIZE – Mobility & Activation

1. Arm circles (1 min) – Video

2. Walkouts (1 min) – Video

3. High knees (1 min) – Video

4. Lateral lunges (1 min) – Video

5. Dynamic Hip Circles (1 min) – Video

💥 MAIN FLOW – Strength Surge Circuit

Format: 3 rounds | 40 sec on, 20 sec rest | 1 min rest between rounds

• Kettlebell swings (40 sec) – Video

• Dumbbell thrusters (40 sec) – Video

• Push-ups (40 sec) – Video

• Mountain climbers (40 sec) – Video

• Bodyweight Skater Hops (40 sec) – Video

🔓 CHALLENGE LEVEL – Power Quest (Advanced/Optional)

*This section is optional. Label it clearly as advanced.*

Instructions: Complete 2 rounds for max reps, minimal rest.

• KB Renegade Rows (40 sec) – Video

• Jump squats (40 sec) – Video

• V-Ups (40 sec) – Video

🚀 FINISHER – Core Burnout

Format: 2 rounds, minimal rest

• Hollow Body Hold (30 sec) – Video

• Plank Shoulder Taps (1 min) – Video

*Repeat if needed*

🧘 COOLDOWN – Flex & Flow

1. Child's pose (1 min) – Video

2. Hamstring stretch (1 min) – Video

3. Chest opener stretch (1 min) – Video

4. Thread the needle (1 min) – Video

🎯 Focus & Benefits

This session builds total-body strength, drives up your heart rate for serious calorie burn, and challenges your core from every angle. Expect enhanced power, grit, and energy for the week ahead.

💡 Pro Tip

Stay fierce—when it burns, remember that’s your body leveling up. Focus on every rep and master your breathing for stronger lifts and deeper endurance.

🔁 Reminder

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