Pulse Quest: Sunday Fire Circuit

Date: 13 July 2025

Duration: 45 minutes

Focus: Full-body strength, cardio, and core endurance

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

⚡ Wake-Up Wave Warm-Up

1. Arm circles (1 min) – Video

2. Bodyweight squats (1 min) – Video

3. High knees (1 min) – Video

4. Leg Swings (1 min) – Video

5. Dynamic Inchworm to Spiderman Lunge (1 min) – Video

💥 Adventure Circuit Main Event

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

• Dumbbell thrusters (40 sec) – Video

• Kettlebell swings (40 sec) – Video
Alternative: Jump squats – Video

• Push-up to side plank (40 sec) – Video

• Kettlebell alternating reverse lunges (40 sec) – Video
Alternative: BW reverse lunge – Video

• Mountain climbers (40 sec) – Video

🔓 Hero Mode Challenge Tier

*This section is optional. For those craving a Sunday surge!*

Instructions: Complete 2 rounds, 30 sec work each, 15 sec rest

• Renegade Rows to Push-Up – Video
Alternative: Plank Shoulder Taps – Video

• Plyo Lunges – Video

• Hollow Body Hold – Video

🚀 Final Spark Finisher

Format: Tabata (20 sec work, 10 sec rest, 4 mins total)

• Burpees – Video

• Russian twists – Video

*Alternate each exercise every round*

🧘 Soulflow Cool-Down

1. Standing quad stretch (45 sec/side) – Video

2. Hamstring stretch (1 min) – Video

3. Chest opener stretch (1 min) – Video

4. Cat-cow stretch (1 min) – Video

5. Box Breathing (1 min) – Video

🎯 Focus & Benefits

This workout builds total-body strength, enhances core stability, and boosts conditioning with a fun, adventurous circuit flow. Expect improved muscular endurance, sweat-powered cardio, and plenty of core engagement.

💡 Pro Tip

Channel your energy into every rep—focus on crisp, controlled movement and celebrate the challenge! Consistency is the true key to long-term progress.

🔁 Reminder

This is your chance to play and push—if you want more, revisit a strength or advanced circuit from the archive!