Pulse Blaze – Thursday Energy Circuit

Date: 25 September 2025

Duration: 45 minutes

Focus: Full-body energy, endurance, and core stability

Equipment: Dumbbells, bodyweight, mat (kettlebell optional)

⚡ Energy Surge Warm-Up

1. Arm circles (1 min) – Video

2. High knees (1 min) – Video

3. Bodyweight squats (1 min) – Video

4. Walkouts (1 min) – Video

5. Leg swings (1 min) – Video

💥 Pulse Blaze Main Circuit

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

• Dumbbell thrusters (45 sec/round) – Video

• Push-Ups (45 sec/round) – Video

• BW reverse lunge (45 sec/round) – Video

• Mountain climbers (45 sec/round) – Video

• Russian twists (45 sec/round) – Video

🔓 Blaze Challenge Tier

*This section is optional. Advanced users only.*

Instructions: Complete 2 rounds, 30 sec per exercise, no rest between moves

• Burpees – Video

• KB Renegade Rows – Video

• Hollow Body Hold – Video

🚀 Pulse Ignition Finisher

Format: Tabata (20 sec work, 10 sec rest, repeat for 4 min)

• Jump squats – Video

• Plank Jacks – Video

*Repeat sequence if needed*

🧘 Wave Down Cool-Down

1. Hamstring stretch (1 min) – Video

2. Chest opener stretch (1 min) – Video

3. Standing quad stretch (1 min) – Video

4. Cat-cow stretch (1 min) – Video

🎯 Focus & Benefits

This workout delivers all-around conditioning, ignites core and cardio endurance, and builds functional strength for busy lifestyles.

💡 Pro Tip

Stay present on every rep – master your breathing to power through the most intense sets and maximize your energy output.