Pulse Blaze Total Body Circuit

Date: 23 September 2025

Duration: 45 minutes

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

Equipment: Dumbbells, kettlebell, bodyweight, mat

⚡ Blaze Up Warm-Up

1. Arm circles (1 minute, all directions) – Video

2. High knees (1 minute, get the heart rate up) – Video

3. Bodyweight squats (1 minute, controlled tempo) – Video

4. Walkouts (1 minute, full extension) – Video

5. Dynamic hip circles (30 sec/side, mobility) – Video

💥 Inferno Circuit

Format: Circuit – 3 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds

• Kettlebell swings (explosive, posterior chain, 40 sec/round) – Video

• Push-ups (upper body and core, 40 sec/round) – Video

• Dumbbell alternating lunges (lower body, 40 sec/round) – Video

• Russian twists (dumbbell or bodyweight, 40 sec/round) – Video

• Jumping jacks (total body cardio, 40 sec/round) – Video

🔓 Advanced Blaze Tier

*This section is optional. Advanced only—push your limits.*

Instructions: Complete 2 rounds. 45 sec each move, 15 sec rest.

• Kettlebell clean + press (alternate sides, max reps) – Video

• Burpees (high intensity, full-body power) – Video

• Hollow body hold (core endurance, maintain tension) – Video

🚀 Pulse Fire Finisher

Format: Tabata (20 sec on, 10 sec off, repeat 4x: 4 minutes)

• Plank jacks (core and shoulders) – Video

• Bodyweight skater hops (explosive lateral movement) – Video

*Repeat each for 2 intervals*

🧘 Flow Down Cool-Down

1. Standing quad stretch (45 sec/side) – Video

2. Hamstring stretch (1 minute) – Video

3. Child's pose (1 minute) – Video

4. Chest opener stretch (1 minute) – Video

🎯 Focus & Benefits

This circuit ignites every muscle group, maximizes caloric burn, and builds real-world strength and core stability. Expect improved power, coordination, and cardiovascular resilience.

💡 Pro Tip

Intensity is earned through consistency, not perfection. Celebrate your effort—adapt the pace, but finish strong. Your energy sets the tone for the rest of your day.