PULSE QUEST – Saturday Warrior Flow

Date: 30 August 2025

Duration: 45 minutes

Focus: Full-body strength, stamina, and energy

Equipment: Bodyweight, kettlebell, dumbbells, mat

⚡ Warrior Activation Warm-Up

1. Arm circles (1 min) – Video

2. High knees (1 min) – Video

3. Bodyweight squats (1 min) – Video

4. Dynamic Hip Circles (30 sec/side) – Video

5. Bear crawl (1 min) – Video

💥 Power Surge Main Circuit

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

• Kettlebell goblet squats (12 reps) – Video

• Push-ups (max reps, 40 sec) – Video

• Dumbbell alternating lunges (10/side) – Video

• Mountain climbers (40 sec) – Video

• Russian twists (20 reps) – Video

🔓 Challenge Tier: Heroic Assault

*This section is optional. Advanced users only.*

Instructions: Complete 2 rounds, minimal rest

• Kettlebell clean + press (10/side) – Video

• Burpee to push-up (10 reps) – Video

• Plank jacks (40 sec) – Video

🚀 Final Pulse Finisher

Format: AMRAP (As Many Rounds As Possible in 6 minutes)

• Jump squats (10 reps) – Video

• Hollow body hold (30 sec) – Video

*Repeat if needed*

🧘 Warrior’s Recovery Cool-Down

1. Child's pose (1 min) – Video

2. Standing quad stretch (40 sec/side) – Video

3. Cat-cow stretch (30 sec) – Video

4. Chest opener stretch (1 min) – Video

🎯 Focus & Benefits

This circuit develops total-body strength, stamina, and cardiovascular fitness. Expect increased core stability, explosive power, and endurance, with a fun, empowering theme to keep motivation high.

💡 Pro Tip

Embrace every rep as progress. Focus on form, breathe deeply, and remember: consistency builds warriors, not perfection. Show up, power through, and celebrate every sweat drop.