PULSE DRIVE – Tuesday Adventure Circuit

Date: 19 August 2025

Duration: 45 minutes

Focus: Full-body strength and cardio endurance

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

⚡ Ignite Engine Warm-Up

1. Arm circles (1 min) – Video

2. Bodyweight squats (1 min) – Video

3. High knees (1 min) – Video

4. Walkouts (1 min) – Video

5. Lateral lunges (30 sec/side) – Video

💥 Power Quest Main Circuit

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

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

• Kettlebell swings (explosive hip drive, posterior chain) – Video
Alternative: Jump squats – Video

• Renegade Rows to Push-Up (core, back, upper body) – Video
Alternative: Push-Ups – Video

• BW reverse lunge (legs, glutes, balance) – Video

• Mountain climbers (cardio, core) – Video

🔓 Bonus Charge Advanced Tier

*This section is optional. Advanced challenge: Add for a serious push!*

Instructions: Complete 2 rounds, 30 sec each move, minimal rest

• Kettlebell clean + press (10/side) – Video
Alternative: Push-Up to Side Plank – Video

• Bodyweight Skater Hops (explosive lateral power) – Video

• Hollow Body Hold (core) – Video

🚀 Pulse Blaster Finisher

Format: Tabata (20 sec on, 10 sec off, alternate for 4 minutes)

• Burpees (max effort) – Video

• Plank jacks (core + cardio) – Video

*Repeat if needed*

🧘 Chilldown Flow

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

2. Chest opener stretch (1 min) – Video

3. Seated forward fold (1 min) – Video

4. Child’s pose (1 min) – Video

🎯 Focus & Benefits

This circuit maximizes full-body strength, power, and endurance, while the finisher torches calories and the cooldown accelerates recovery and mobility.

💡 Pro Tip

Attack every round with purpose—focus on crisp form over speed, and channel your energy into each rep. Progress is built through consistency and intent, not perfection.