Pulse Quest: Sunday Energy Surge

Date: 10 August 2025

Duration: 45 minutes

Focus: Full-body endurance, power, and energy

Equipment: Bodyweight, dumbbells, kettlebell (optional)

⚡ Adventure Warm-Up Flow

1. Arm circles (1 minute) – Video

2. High knees (1 minute) – Video

3. Walkouts (1 minute) – Video

4. Lateral lunges (1 minute) – Video

5. Dynamic Hip Circles (1 minute, 30 sec/side) – Video

💥 Main Circuit Adventure

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

• Kettlebell swings (or jump squats for bodyweight) (40 sec) – Video Bodyweight Alt

• Push-ups (40 sec) – Video

• Dumbbell alternating lunges (or bodyweight reverse lunges) (40 sec) – Video Bodyweight Alt

• Plank to downward dog (40 sec) – Video

• Mountain climbers (40 sec) – Video

🔓 Bonus Momentum Tier

*This section is optional. Label it clearly as advanced.*

Instructions: Complete 2 rounds, minimal rest

• Burpees (40 sec) – Video

• Kettlebell clean + press (10 per side) (or push-ups to side plank) – Video Bodyweight Alt

• Single-leg Romanian deadlift (8 per side, use dumbbell or bodyweight) – Video

🚀 Energy Burst Finisher

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

• Jumping jacks (20 reps) – Video

• Hollow body hold (20 seconds) – Video

*Repeat as many rounds as possible in 5 minutes*

🧘 Flow Down Cool-Down

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

2. Hamstring stretch (1 minute) – Video

3. Child's pose (1 minute) – Video

4. Chest opener stretch (1 minute) – Video

🎯 Focus & Benefits

This energizing full-body circuit builds strength, boosts endurance, and delivers a powerful cardio surge for total body resilience and athletic stamina. Expect improved coordination, core stability, and post-workout endorphins.

💡 Pro Tip

Keep your transitions sharp and your mindset playful – the adventure is in every rep. Every time you start to fatigue, remind yourself: progress is made in the moments you want to quit!

🔁 Reminder

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