Pulse Quest: Thursday Adventure Circuit

Date: 17 July 2025

Duration: 45 minutes

Focus: Full-body strength, endurance, and mobility

Equipment: Dumbbells, kettlebell, bodyweight, mat

⚡ Adventure Warm-Up

1. Arm circles (1 min) – Video

2. High knees (1 min) – Video

3. Walkouts (1 min) – Video

4. Lateral lunge to reverse lunge flow (1 min) – Video

5. Jumping jacks (1 min) – Video

💥 Hero’s Main Circuit

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

• Kettlebell swings (40 sec) – Video

• Dumbbell thrusters (40 sec) – Video

• Push-Up to Side Plank (40 sec) – Video

• BW reverse lunge (40 sec) – Video

• Mountain climbers (40 sec) – Video

🔓 Summit Tier Challenge (Optional)

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

Instructions: Complete each move for max reps, 2 rounds, minimal rest.

• Burpees (1 min) – Video

• KB renegade rows (1 min) – Video

• V-Ups (1 min) – Video

🚀 Explorer’s Finisher

Format: Core Circuit – 2 rounds | 30 sec per move | 10 sec rest

• Russian twists (30 sec) – Video

• Sliding ab tucks (30 sec) – Video

*Repeat if needed*

🧘 Flow Down Cool-Down

1. Standing quad stretch (1 min) – Video

2. Chest opener stretch (1 min) – Video

3. Seated forward fold (1 min) – Video

4. Thread the needle (1 min) – Video

🎯 Focus & Benefits

This circuit builds total-body strength, boosts cardio endurance, sharpens balance, and enhances mobility through a creative combination of functional movements.

💡 Pro Tip

Embrace the adventure mindset: treat every rep and set as a new challenge. Consistency is the real win—show up for yourself, even on unpredictable days.