PULSE QUEST – Saturday Momentum Circuit

Date: 2 August 2025

Duration: 45 minutes

Focus: Full-body endurance, power, and mobility

Equipment: Dumbbells, kettlebell, bodyweight, mat

⚡ Adventure Ignition Warm-Up

1. Arm Swing to Squat (1 min, dynamic full-body) – Video

2. High knees (1 min, get the heart rate up) – Video

3. Leg Swings (1 min, hip activation) – Video

4. Bear crawl (1 min, core and shoulder warm-up) – Video

5. Dynamic Hip Circles (1 min, 30 sec/side, mobility) – Video

💥 Main Momentum Circuit

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

• Kettlebell Swings (power, 40 sec) – Video

• Dumbbell alternating lunges (strength, 40 sec) – Video

• Push-Ups (upper body, 40 sec) – Video

• Mountain climbers (cardio core, 40 sec) – Video

• Standing Russian Twist (rotation, 40 sec) – Video

🔓 Adventure Challenge Tier

*This section is optional. Advanced intensity only!*

Instructions: Perform 2 rounds, 30 sec each move, minimal rest

• Burpees (explosive full-body) – Video

• Kettlebell clean + press (10 reps per side) – Video

• Plank Jacks (core and cardio) – Video

🚀 Pulse Surge Finisher

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

• Jump squats (lower body power) – Video

• Hollow Body Hold (core stability) – Video

*Repeat sequence for 4 minutes*

🧘 Momentum Flow Cool-Down

1. Downward dog (30 sec, stretch) – Video

2. Hamstring stretch (1 min) – Video

3. Chest opener stretch (1 min) – Video

4. Child's pose (1 min) – Video

🎯 Focus & Benefits

This circuit boosts full-body stamina, muscle endurance, power, and coordination while also building core strength and mobility. Expect to sweat, move dynamically, and finish feeling unstoppable.

💡 Pro Tip

Consistency beats perfection—show up for yourself, even if you modify. Celebrate every rep and let momentum carry you into the rest of your weekend.

🔁 Reminder

Want even more intensity? Tackle the Challenge Tier, or stack a core-focused routine from the archive for a double adventure!