Pulse Quest – Sunday Energy Flow

Date: 24 August 2025

Duration: 45 minutes

Focus: Energizing full-body mobility & strength

Equipment: Bodyweight, dumbbells, mat

⚡ Spark Starter Warm-Up

1. Arm circles (1 minute) – Video

2. High knees (1 minute) – Video

3. Bodyweight squats (1 minute) – Video

4. Leg Swings (1 minute) – Video

5. Walkouts (1 minute) – Video

💥 Adventure Circuit Main Quest

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

• Dumbbell thrusters (40 sec) – Video

• Renegade Rows to Push-Up (40 sec) – Video

• Bodyweight Skater Hops (40 sec) – Video

• Kettlebell goblet squats (40 sec) – Video

• Plank Jacks (40 sec) – Video

🔓 Hero Tier – Energy Surge

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

Instructions: Complete 2 rounds, 45 seconds each, minimal rest.

• Burpee to Push-Up (10 reps) – Video

• Kettlebell swings (45 sec) – Video

• V-Ups (45 sec) – Video

🚀 Final Spark Finisher

Format: AMRAP (as many rounds as possible in 5 minutes)

• Mountain climbers (30 sec) – Video

• Hollow Body Hold (30 sec) – Video

*Repeat until time is up*

🧘 Recovery Wave Cool-Down

1. Standing quad stretch (1 min/side) – 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 fuses energetic cardio, strength, and core moves for total-body conditioning. Boosts endurance, functional strength, explosive power, and mobility while keeping you mentally sharp.

💡 Pro Tip

Start every set with intention and energy. Focus on form and breathing – when you own each rep, your results take off.

🔁 Reminder

Want more intensity? Browse the archive for a strength or power workout.