Pulse Quest – Saturday Fire Circuit

Date: 16 August 2025

Duration: 45 minutes

Focus: High-energy full body strength and conditioning

Equipment: Dumbbells, kettlebell, bodyweight, mat

⚡ Ignite Engine Warm-Up

1. Arm circles (1 min) – Video

2. High knees (1 min) – Video

3. Dynamic Inchworm to Spiderman Lunge (1 min) – Video

4. Lateral lunges (1 min, alternate sides) – Video

5. Jumping jacks (1 min) – Video

💥 Pulse Circuit Main Event

Format: 3 rounds | 45 sec work, 15 sec rest | 1 min rest between rounds

• Kettlebell swings (45 sec) – Video
(Bodyweight alt: Jump squats – Video)

• Push-ups (45 sec) – Video

• Dumbbell alternating lunges (45 sec) – Video
(Bodyweight alt: BW reverse lunge – Video)

• Mountain climbers (45 sec) – Video

• Dumbbell renegade rows (45 sec) – Video
(Bodyweight alt: Plank Shoulder Taps – Video)

🔓 Titan Challenge Tier

*This section is optional. Label it clearly as advanced.*

Instructions: Complete 2 rounds as fast as possible with perfect form

• Burpees (15 reps) – Video

• Kettlebell goblet squats (15 reps) – Video
(Bodyweight alt: Bodyweight squats – Video)

• V-Ups (15 reps) – Video

🚀 Rapid Burn Finisher

Format: Tabata (20 sec on, 10 sec off, 4 min total)

• Jump squats – Video

• Plank jacks – Video

*Repeat alternating moves for 4 minutes*

🧘 Restore & Recover Cool-Down

1. Standing quad stretch (1 min/side) – Video

2. Hamstring stretch (1 min) – Video

3. Child's pose (1 min) – Video

4. Chest opener stretch (1 min) – Video

🎯 Focus & Benefits

This circuit unleashes total-body strength, elevates your heart rate, and builds functional power while torching calories. Expect high energy, improved stamina, and a stronger core.

💡 Pro Tip

Attack each round with focus and intent—quality reps beat quantity every time. Embrace the challenge and celebrate each victory, no matter how small. You are stronger than you think.