Pulse Quest – Adventure Power Circuit

Date: 26 July 2025

Duration: 45 minutes

Focus: Full-body strength and cardio endurance

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

⚡ Epic Launch Warm-Up

1. Arm circles (1 min) – Video

2. High knees (1 min) – Video

3. Bodyweight squats (1 min) – Video

4. Leg swings (1 min) – Video

5. Walkouts (1 min) – Video

💥 Main Expedition Circuit

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

• Dumbbell thrusters (40 sec) – Video

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

• Push-ups (40 sec) – Video

• Lateral lunges (alternating, 40 sec) – Video

• Mountain climbers (40 sec) – Video

🔓 Adventure Tier: Heroic Challenge

*This section is optional. Advanced only—level up if you dare!*

Instructions: Complete 2 rounds with minimal rest

• Renegade Rows to Push-Up (10 reps) – Video

• Kettlebell clean + press (10 per side) – Video (Bodyweight alternative: Burpees – Video)

• Single-leg Romanian deadlift (8 per side) – Video

🚀 Finisher: Sprint Surge

Format: Tabata (20 sec work, 10 sec rest, 4 rounds each)

• Jump squat – Video

• Plank jacks – Video

*Repeat if needed*

🧘 Cool-Down – Recovery Quest

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

2. Seated forward fold (1 min) – Video

3. Chest opener stretch (1 min) – Video

4. Child's pose (1 min) – Video

🎯 Focus & Benefits

This total-body circuit builds real-world strength, enhances full-body power, boosts endurance, and ignites core stability—leaving you energized and ready for any challenge.

💡 Pro Tip

Commit to each rep with purpose—form and effort matter more than speed. Consistency will make you unstoppable on every adventure, inside and out!