Pulse Quest: Saturday Adventure Circuit

Date: 12 July 2025

Duration: 45 minutes

Focus: Energetic full-body strength & cardio

Equipment: Dumbbells, kettlebell, bodyweight, mat

⚡ Launch Pad Warm-Up

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

2. Bodyweight squats (1 min, steady tempo) – Video

3. High knees (45 sec, moderate intensity) – Video

4. Walkouts (1 min, full-body mobility) – Video

5. Jumping jacks (1 min, quick pace) – Video

💥 Main Quest Circuit

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

• Dumbbell thrusters (40 sec, full-body power) – Video

• Kettlebell swings (40 sec, explosive hips) – Video

• Push-Up to Side Plank (40 sec, core + chest) – Video

• Bodyweight Skater Hops (40 sec, lateral power) – Video

• KB Renegade Rows (40 sec, back & core) – Video

🔓 Bonus Adventure Tier

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

Instructions: Complete 2 rounds, 10 reps each, minimal rest

• Single-Arm Kettlebell Swing (10/side, cardio + grip) – Video

• Burpee to Push-Up (10 reps, full-body grit) – Video

• Hollow Body Hold (30 sec, deep core) – Video

🚀 Lightning Finish

Format: Tabata – 20 sec on, 10 sec off, 4 rounds each exercise

• Plank Jacks (core + cardio) – Video

• V-Ups (core, explosive) – Video

*Repeat if needed*

🧘 Recovery Flow Cool-Down

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

2. Chest opener stretch (1 min, upper body) – Video

3. Seated forward fold (1 min, hamstrings) – Video

4. Cat-cow stretch (1 min, spine mobility) – Video

🎯 Focus & Benefits

This circuit amps up energy, ignites total-body strength, and blends dynamic cardio for metabolic conditioning. Expect improved stamina, power, and coordination while crushing boredom with a fresh mix of moves.

💡 Pro Tip

Pace yourself in round one, and push for more reps each following round. Progress comes from challenging your limits – but always listen to your body’s signals for smart, sustainable gains.