Pulse Odyssey – Sunday Adventure Flow

Date: 7 September 2025

Duration: 48 minutes

Focus: Total body conditioning, mobility, and core strength

Equipment: Bodyweight, dumbbells, kettlebell (optional), mat

⚡ Adventure Ignition Warm-Up

1. Arm circles (1 minute) – Video

2. Leg Swings (1 minute) – Video

3. High knees (1 minute) – Video

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

5. Wall angels (1 minute) – Video

💥 Odyssey Circuit Quest

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

• Kettlebell Swings (or Bodyweight Jump Squats) (40 sec) – Video

• Push-Ups (40 sec) – Video

• Dumbbell alternating lunges (40 sec) – Video

• Mountain climbers (40 sec) – Video

• Renegade Rows to Push-Up (40 sec) – Video

🔓 Heroic Tier Challenge (Optional – Advanced)

*This section is optional. For experienced users wanting a push.*

Instructions: Complete 2 rounds, minimal rest between exercises

• Burpees (12 reps) – Video

• Dumbbell thrusters (12 reps) – Video

• Hollow Body Hold (30 sec) – Video

🚀 Explorer’s Core Finisher

Format: Core Circuit | 2 rounds, 30 sec per move, minimal rest

• Russian twists (dumbbell optional) – Video

• Plank Jacks – Video

*Repeat for a second round if desired*

🧘 Flow Recovery Cool-Down

1. Child's pose (1 minute) – Video

2. Standing quad stretch (30 sec/side) – Video

3. Thread the needle (30 sec/side) – Video

4. Box Breathing (1 minute) – Video

🎯 Focus & Benefits

This adventure-inspired circuit blends strength, power, and dynamic movement for total body toning, enhanced mobility, and resilient core strength. Perfect for leveling up energy and recovering with flow.

💡 Pro Tip

Your best progress comes on days you show up, not just the days you feel strongest. Celebrate every finish—you’re building unstoppable consistency!

🔁 Reminder

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