Pulse Circuit – Sunday Energy Surge

Date: 14 September 2025

Duration: 47 minutes

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

Equipment: Dumbbells, kettlebell, bodyweight, mat

⚡ Wake-Up Wave Warm-Up

1. Arm circles (1 minute – light, dynamic) – Video

2. Bodyweight squats (1 minute – steady pace) – Video

3. Dynamic Hip Circles (30 sec/side – hip mobility) – Video

4. Walkouts (1 minute – gentle full-body activation) – Video

5. High knees (1 minute – elevate heart rate) – Video

💥 Core Quest Main Circuit

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

• Dumbbell thrusters (strength, power, full-body) – Video

• Kettlebell swings (hip drive, cardio) – Video

• Push-ups (upper body, core) – Video

• Mountain climbers (core, cardio) – Video

• Lateral lunges (mobility, legs; use KB or BW) – Video

🔓 Summit Tier Challenge (Optional – Advanced)

*This section is optional. Push your limits if you choose.*

Instructions: Complete 2 rounds, 40 seconds each, 15 seconds rest

• KB Clean + Press (explosive strength) – Video

• Burpee to Push-Up (total body power) – Video

• V-Ups (core strength and control) – Video

🚀 Quickfire Finish

Format: Tabata – 20 sec on, 10 sec off, repeat for 4 minutes

• Jump squats – Video

• Plank jacks – Video

*Alternate each move, total 4 rounds per exercise*

🧘 Flow Down Cool-Down

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

2. Chest opener stretch (1 minute) – Video

3. Hamstring stretch (1 minute) – Video

4. Child's pose (1 minute) – Video

🎯 Focus & Benefits

This circuit brings together strength, cardio, and mobility for a total-body reset. Expect improved muscular endurance, better coordination, and a fresh post-workout high. Ideal for building resilience while keeping movement fun and challenging.

💡 Pro Tip

Keep your transitions sharp and your mindset positive. Focus on form, not just speed – mastery in movement leads to real progress. Celebrate every rep!

🔁 Reminder

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