PULSE DRIVE – Tuesday Power Circuit

Date: 30 September 2025

Duration: 45 minutes

Focus: Full-body power, endurance, and functional strength

Equipment: Dumbbells, kettlebell, bodyweight, mat

⚡ Ignite Pulse Warm-Up

1. Arm circles (1 minute) – Video

2. High knees (1 minute) – Video

3. Leg swings (1 minute) – Video

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

5. Bodyweight squat to lateral lunge flow (1 minute) – Video

💥 Main Circuit Surge

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

• Dumbbell thrusters (40 sec) – Video

• Kettlebell swings (40 sec) – Video Alternative: Jump squats – Video

• Push-ups (40 sec) – Video

• Bodyweight skater hops (40 sec) – Video

• Bicycle crunches (40 sec) – Video

🔓 Pulse Overdrive Challenge

*This section is optional. Advanced tier for extra grit*

Instructions: Complete 2 rounds, minimal rest between moves

• Burpee to push-up (10 reps) – Video

• KB renegade rows (10 reps/side) – Video Alternative: Dumbbell renegade rows – Video

• Hollow body hold (40 seconds) – Video

🚀 Final Pulse Finisher

Format: Tabata (20 sec work / 10 sec rest, 4 min total, alternate exercises each round)

• Mountain climbers – Video

• Plank jacks – Video

*Repeat for 4 minutes*

🧘 Pulse Release Cool-Down

1. Standing quad stretch – Video

2. Hamstring stretch – Video

3. Chest opener stretch – Video

4. Cat-cow stretch (30 seconds) – Video

🎯 Focus & Benefits

Supercharges total-body power, builds muscle and endurance, challenges core stability, and enhances cardio output for real-world strength and energy.

💡 Pro Tip

Your energy is highest when you move with intent. Attack every rep with focus, breathe deep, and remind yourself why you started — power comes from purpose.