Pulse Blaze: Sunday Power Circuit

Date: 28 September 2025

Duration: 45 minutes

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

Equipment: Dumbbells, kettlebell, bodyweight, mat

⚡ Ignite Warm-Up

1. Arm circles (1 min, light intensity) – Video

2. Leg Swings (1 min, moderate) – Video

3. Dynamic Hip Circles (30 sec/side, moderate) – Video

4. Bodyweight squat to lateral lunge flow (1 min, moderate) – Video

5. Bear crawl (1 min, moderate) – Video

💥 Power Surge Main Circuit

Format: Circuit | 3 rounds | 40 sec per move, 20 sec rest | 1 min rest between rounds

• Kettlebell goblet squats (40 sec) – Video

• Push-ups (40 sec) – Video

• Dumbbell renegade rows (40 sec) – Video

• Jumping jacks (40 sec) – Video

• Hollow body hold (40 sec) – Video

🔓 Adventure Tier: Pulse Challenge

*This section is optional. Advanced users only!*

Instructions: Complete 2 rounds as fast as possible, minimal rest.

• Kettlebell clean + press (10/side) – Video

• Plyo lunges (40 sec) – Video

• V-Ups (15 reps) – Video

🚀 Pulse Burn Finisher

Format: Tabata (20 sec work, 10 sec rest, 4 minutes total) | Alternate between moves

• Burpees – Video

• Plank shoulder taps – Video

*Repeat cycle for 4 minutes*

🧘 Flow Recovery Cool-Down

1. Child's pose (1 min) – Video

2. Hamstring stretch (1 min) – Video

3. Thread the needle (30 sec/side) – Video

4. Chest opener stretch (1 min) – Video

🎯 Focus & Benefits

This session builds full-body power, enhances core stability and cardio endurance, and challenges coordination through dynamic movement patterns. Expect a sweaty, empowering circuit that boosts strength, stamina, and daily function.

💡 Pro Tip

Consistency is your real superpower. Show up with intention, and even on days you feel slow, remember: movement is progress. Keep your focus on every rep—quality over quantity always wins.

🔁 Reminder

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