Pulse Quest – Saturday Power Surge

Date: 20 September 2025

Duration: 45 minutes

Focus: Athletic power, core stability, total-body stamina

Equipment: Dumbbells, kettlebell, bodyweight, mat

⚡ Surge Starter Warm-Up

1. Arm circles (1 min – shoulder mobility, moderate intensity) – Video

2. High knees (1 min – dynamic cardio, moderate intensity) – Video

3. Leg swings (1 min – hip mobility, easy pace) – Video

4. Dynamic inchworm to Spiderman lunge (1 min – mobility/warm-up, moderate tempo) – Video

5. Jumping jacks (1 min – full-body activation, moderate intensity) – Video

💥 Main Circuit – Power Pulse

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

• Kettlebell swings (40 sec – explosive full-body power) – Video

• Dumbbell thrusters (40 sec – legs + shoulders, power drive) – Video

• Push-ups (40 sec – upper body strength, moderate pace) – Video

• Bodyweight skater hops (40 sec – agility + lateral power) – Video

• Mountain climber twists (40 sec – core activation, strong tempo) – Video

🔓 Advanced Surge Tier

*This section is optional. Challenge yourself, aim for max reps.*

Instructions: 2 rounds | 30 sec each | 15 sec rest

• Jump squats (30 sec – explosive lower body) – Video

• Kettlebell clean + press (30 sec – full-body power) – Video

• Renegade rows to push-up (30 sec – core + upper body) – Video

🚀 Finisher – Turbo Core Burst

Format: AMRAP – 5 minutes, as many rounds as possible

• Hollow body hold (30 sec – strong core isometric) – Video

• Russian twists (30 sec – rotational core, use dumbbell or bodyweight) – Video

*Repeat circuit until 5 minutes are up*

🧘 Recovery Wave Cool-Down

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

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

3. Child's pose → Thread the needle (1 min – back and shoulders release) – Video

4. Seated neck rolls (1 min – easy neck release) – Video

🎯 Focus & Benefits

This circuit blends explosive power, core stability, and athletic movement for full-body energy. It boosts cardio fitness, coordination, and fast recovery.

💡 Pro Tip

Visualize each rep powering your next goal. Intensity is the spark—consistency is the engine for progress. Show up, surge forward.