Pulse Drive – Thursday Energy Circuit

Date: 18 September 2025

Duration: 45 minutes

Focus: Full-body strength, cardio, core endurance

Equipment: Dumbbells, kettlebell, mat (bodyweight alternatives provided)

⚡ Surge Starter Warm-Up

Arm circles (1 min) – Video

Bodyweight squats (1 min) – Video

High knees (1 min) – Video

Leg swings (1 min) – Video

Dynamic hip circles (30 sec/side) – Video

💥 Power Circuit Core

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

Dumbbell thrusters (40 sec) – Video

Kettlebell single-arm rows (40 sec, alternate halfway) – Video

Burpees (40 sec) – Video

Mountain climbers (40 sec) – Video

Bodyweight skater hops (40 sec) – Video

🔓 Titan Challenge Tier

*This section is optional. Advanced intensity only.*

Instructions: Add 2 rounds, minimal rest. Perform each for 1 min.

KB Renegade rows (1 min) – Video

Jump squats (1 min) – Video

V-Ups (1 min) – Video

🚀 Quickblast Finisher

Format: Tabata (20 sec work, 10 sec rest x 8 rounds, alternate exercises)

Push-ups – Video

Plank jacks – Video

*Repeat if needed*

🧘 Flow Down Cool-Down

Standing quad stretch – Video

Hamstring stretch – Video

Child's pose – Video

Cat-cow stretch (30 sec) – Video

🎯 Focus & Benefits

This workout maximizes total-body power, muscular endurance, and functional core stability. Expect a major calorie burn and improved athletic performance.

💡 Pro Tip

Channel your energy into full focus for every rep. Your resilience is forged one challenge at a time – push past comfort and let momentum build your confidence.