Pulse Motion: Circuit Energy Surge

Date: 2 September 2025

Duration: 48 minutes

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

Equipment: Bodyweight, Dumbbells, Mat (optional)

⚡ Lightning Warm-Up Flow

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

2. High knees (1 minute, moderate intensity) – Video

3. Bodyweight squats (1 minute, moderate intensity) – Video

4. Dynamic Hip Circles (30 sec/side, mobility) – Video

5. Walkouts (1 minute, total body activation) – Video

💥 Circuit Surge: Main Waves

Format: Triple Circuit (3 rounds) | 40 seconds work, 20 seconds rest | 1 minute rest between rounds

• Push-ups (strength, upper body) – Video

• Dumbbell alternating lunges (lower body, 40 sec) – Video

• Mountain climbers (cardio core, 40 sec) – Video

• Dumbbell renegade rows (core + back, 40 sec) – Video

• Jump squats (power, 40 sec) – Video

🔓 Pulse Quest: Advanced Circuit Challenge

*This section is optional. For advanced users seeking extra intensity.*

Instructions: Complete 2 rounds. 45 seconds work, 15 seconds rest per exercise. Minimal rest between exercises.

• Burpees (explosive full-body) – Video

• V-Ups (advanced core) – Video

• Plyo Lunges (power/cardio) – Video

🚀 Final Flash: Finisher Burst

Format: AMRAP (as many rounds as possible in 6 minutes)

• Plank to downward dog (10 reps) – Video

• Russian twists (20 reps, bodyweight or with dumbbell) – Video

*Repeat circuit until time ends*

🧘 Recharge Flow: Cool-Down

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

2. Cat-cow stretch (1 minute) – Video

3. Seated forward fold (1 minute) – Video

4. Child's pose (1 minute) – Video

🎯 Focus & Benefits

This workout trains total-body strength, power, and high-output cardio, while sharpening core stability and movement quality. Expect greater stamina, muscle tone, and explosive athletic energy.

💡 Pro Tip

Consistency is the real secret weapon. Show up, give your best effort, and progress will always follow – even on the days when motivation is low!