PULSE BLITZ – Thursday Energy Circuit

Date: 4 September 2025

Duration: 45 minutes

Focus: Full-body cardio, core, strength, and athletic power

Equipment: Bodyweight, dumbbells, mat (kettlebell optional)

⚡ Launch Activation

1. Arm circles (1 minute) – Video

2. High knees (1 minute) – Video

3. Leg Swings (30 sec/side) – Video

4. Dynamic Inchworm to Spiderman Lunge (1 minute) – Video

5. Jumping jacks (1 minute) – Video

💥 Core Circuit Surge

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

• Push-ups (40 sec) – Video

• Dumbbell thrusters (40 sec) – Video

• Mountain climbers (40 sec) – Video

• Kettlebell goblet squats (40 sec) – Video

• Bodyweight Skater Hops (40 sec) – Video

🔓 Pulse Mastery Tier (Optional – Advanced)

*This section is optional. Advanced challenge for those who want more.*

Instructions: Complete 2 rounds, minimal rest

• Burpees (15 reps) – Video

• KB Renegade Rows (10/side) – Video

• Jump squats (20 reps) – Video

🚀 Lightning Finisher

Format: AMRAP – 5 minutes

• Plank Jacks (20 reps) – Video

• V-Ups (10 reps) – Video

*Repeat as many rounds as possible*

🧘 Pulse Cooldown Flow

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

2. Hamstring stretch (45 sec/side) – Video

3. Chest opener stretch (1 min) – Video

4. Child's pose (1 min) – Video

🎯 Focus & Benefits

This circuit delivers explosive cardio, relentless core strength, and full-body conditioning, building power, agility, and endurance for every athlete.

💡 Pro Tip

Embrace the challenge – focus on powerful, controlled movement with every rep. Let your breath guide the pace and fuel your drive to finish strong.