Pulse Quest – Saturday Power Surge

Date: 27 September 2025

Duration: 48 minutes

Focus: Total body strength and cardio endurance

Equipment: Dumbbells, kettlebell (optional), bodyweight, mat

⚡ Adventure Wake-Up

1. Arm circles (1 min, dynamic shoulder warm-up) – Video

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

3. Walkouts (1 min, total body mobility) – Video

4. Lateral lunges (45 sec, hips and adductors) – Video

5. Bear crawl (1 min, core activation and coordination) – Video

💥 Main Quest Circuit

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

• Kettlebell swings (or jump squats for bodyweight option) (40 sec) – Video / Video

• Push-ups (40 sec) – Video

• Dumbbell alternating lunges (40 sec) – Video

• Mountain climbers (40 sec) – Video

• KB goblet squats (40 sec, use bodyweight squats if no kettlebell) – Video / Video

🔓 Bonus Power Tier

*This section is optional. Challenge yourself if you want extra burn!*

Instructions: Complete 2 rounds, 30 sec per move, minimal rest

• Burpees (30 sec) – Video

• KB clean + press (or push-up to side plank if no KB) (30 sec/side) – Video / Video

• Hollow body hold (30 sec) – Video

🚀 Pulse Finale

Format: Tabata – 20 sec on, 10 sec off, alternate for 4 minutes

• Jumping jacks – Video

• Plank to downward dog – Video

*Repeat for 4 minutes*

🧘 Recovery Flow

1. Child's pose (1 min, relax) – Video

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

3. Chest opener stretch (1 min) – Video

4. Seated forward fold (1 min, optional) – Video

🎯 Focus & Benefits

This workout delivers a total body challenge, building muscle stamina, improving cardio conditioning, and enhancing functional strength for all levels. Expect to sweat, move with power, and feel accomplished.

💡 Pro Tip

Your energy rises with your mindset – attack each round with purpose, and celebrate every rep you finish. Progress comes from consistency, not perfection.