Pulse Quest: Saturday Adventure Circuit

Date: 5 July 2025

Duration: 45 minutes

Focus: Total-body conditioning, endurance, core stability

Equipment: Bodyweight, dumbbells, kettlebell (all optional)

⚡ Launch Activation Warm-Up

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

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

3. Leg Swings (1 minute, dynamic) – Video

4. Walkouts (1 minute, full-body warm-up) – Video

5. Lateral lunges (1 minute, mobility) – Video

💥 Quest Circuit Main Event

Format: 3 rounds – 45 sec work, 15 sec rest, 90 sec between rounds

Instructions: Move through all exercises in order. Go for maximum quality reps.

• Dumbbell thrusters (45 sec) – Video

• Kettlebell swings (or bodyweight jump squats) (45 sec) – Video / Bodyweight Alt

• Push-up to side plank (45 sec) – Video

• Bodyweight skater hops (45 sec) – Video

• Mountain climbers (45 sec) – Video

🔓 Heroic Challenge Tier (Optional)

*This section is optional. For advanced questers only.*

Instructions: Complete 2 rounds, minimal rest

• Burpee to push-up (10 reps) – Video

• Kettlebell single-arm rows (12/arm) – Video

• Hollow body hold (30 sec) – Video

🚀 Pulse Power Finisher

Format: AMRAP (as many rounds as possible in 5 minutes)

• Plank jacks (20 reps) – Video

• Jumping jacks (30 reps) – Video

*Repeat as many rounds as possible in 5 minutes*

🧘 Recovery Reset Cool-Down

1. Standing quad stretch (1 minute) – Video

2. Hamstring stretch (1 minute) – Video

3. Child's pose (1 minute) – Video

4. Chest opener stretch (1 minute) – Video

🎯 Focus & Benefits

This circuit pushes full-body stamina, core control, and cardiovascular fitness. You’ll build coordination, resilience, and all-around athletic power while staying energized and motivated.

💡 Pro Tip

Big progress is built on consistency. Show up, give your best, and turn today’s sweat into tomorrow’s strength. Every adventure starts with a single rep—make it count!

🔁 Reminder

Want to turn up the adventure? Try the Heroic Challenge Tier or add a bonus finisher from previous sessions to test your limits!