Pulse Quest – Sunday Power Flow

Date: 27 July 2025

Duration: 45 minutes

Focus: Balanced full-body strength, cardio, and core

Equipment: Bodyweight, dumbbells, mat (optional)

⚡ Adventure Warm-Up

1. Arm circles (1 min easy) – Video

2. High knees (1 min moderate) – Video

3. Bodyweight squats (1 min steady pace) – Video

4. Lateral lunges (30 sec/side, controlled) – Video

5. Walkouts (1 min, smooth transitions) – Video

💥 Main Voyage Circuit

Format: Circuit

Instructions: 3 rounds | 45 sec work, 15 sec rest per move | 1 min rest between rounds

• Dumbbell thrusters (45 sec) – Video

• Mountain climbers (45 sec) – Video

• Dumbbell alternating lunges (45 sec) – Video

• Push-Up to Side Plank (45 sec) – Video

• Russian twists (bodyweight or dumbbell, 45 sec) – Video

🔓 Summit Tier Challenge (Optional)

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

Instructions: Complete 2 rounds at full intensity, minimal rest

• Burpees (30 sec) – Video

• Dumbbell renegade rows (30 sec) – Video

• Hollow Body Hold (30 sec) – Video

🚀 Flow Burst Finisher

Format: Core Circuit, 2 rounds, minimal rest

• V-Ups (30 sec) – Video

• Plank jacks (30 sec) – Video

*Repeat if needed*

🧘 Recovery Dock Cool-Down

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

2. Hamstring stretch (1 min) – Video

3. Child's pose (1 min) – Video

4. Chest opener stretch (1 min) – Video

🎯 Focus & Benefits

This energizing full-body circuit targets strength, cardio endurance, and core stability with minimal equipment—perfect for building balanced athleticism and boosting mood.

💡 Pro Tip

Stay present—focus on controlled movement and quality over speed. Progress is won through attention, not just intensity.

🔁 Reminder

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