Pulse Quest: Saturday Power Circuit

Date: 19 July 2025

Duration: 48 minutes

Focus: Full-body strength, power, and cardio conditioning

Equipment: Dumbbells, kettlebell, bodyweight, mat

⚡ Launch Sequence Warm-Up

1. Arm circles (1 min) – Video

2. Bodyweight squats (1 min) – Video

3. High knees (1 min) – Video

4. Walkouts (1 min) – Video

5. Lateral lunges (1 min, 30 sec/side) – Video

💥 Power Circuit Core

Format: Circuit

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

• Kettlebell swings (40 sec) – Video

• Dumbbell thrusters (40 sec) – Video

• Push-ups (40 sec) – Video

• Bodyweight skater hops (40 sec) – Video

• Mountain climbers (40 sec) – Video

🔓 Titan Challenge Tier

*This section is optional. Level up your Saturday with the advanced challenge.*

Instructions: Perform 2 rounds. Move with control and power.

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

• Renegade rows to push-up (10 reps) – Video

• Jump squats (15 reps) – Video

🚀 Final Surge Finisher

Format: AMRAP (As Many Rounds As Possible) – 5 minutes

• Burpees (10 reps) – Video

• Plank jacks (15 reps) – Video

*Repeat sequence until time is up*

🧘 Recovery Pulse Cool-Down

1. Standing quad stretch (1 min, 30 sec/side) – Video

2. Downward dog (30 sec) – Video

3. Chest opener stretch (1 min) – Video

4. Child's pose (1 min) – Video

🎯 Focus & Benefits

This session forges full-body strength, trains explosive power, and drives cardio endurance. Consistent effort here will leave you tougher, faster, and ready for anything Saturday throws at you.

💡 Pro Tip

Attack each set like a champion. Focus your mind on every rep, and remember: showing up on weekends turns ambition into achievement. Let today’s sweat power next week’s progress.

🔁 Reminder

Want more intensity? Check out the advanced tier or revisit a recent strength assault from the archive.